Wednesday 1/13/2021

12
Jan

Wednesday 1/13/2021

In-Person CrossFit Class (Scroll down for online and sweat classes)

Warm-Up

Complete 3 Sets:

10 Mountain Climbers
10 Slow Air Squats
5 Dynamic Scorpions

WOD

Complete 6 Sets, Not For Time:

Front Squat (from the ground) x 8 Reps
Hollow or Tuck Hold x Accumulate :30 Seconds
Banded Pull-aparts x 20 Reps
Grasshoppers or Mountain Climbers x 20 Reps
Bottoms-up KB Press x 5 Reps Each Arm

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Online CrossFit Class

Warm-Up

Complete 3 Sets:

10 Mountain Climbers
10 Slow Air Squats
5 Dynamic Scorpions

WOD

Complete 6 Sets, Not For Time:

Front Squat (from the ground) x 8 Reps
Hollow or Tuck Hold x Accumulate :30 Seconds
Banded Pull-aparts x 20 Reps Or DB rows x 10 Reps
Grasshoppers or Mountain Climbers x 20 Reps
Bottoms-up KB Press x 5 Reps Each Arm Or Single Arm Strict Press x 5

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Sweat Class

Warm-up 2x
10 mountain climbers
10 pineapple pickers
10 lunges

WOD
Repeat the workout 2 times through:

4min. AMRAP
10 deadlifts
20 plank tap-outs

4min AMRAP
100 meter farmer carry
10 lunges

4min AMRAP
5 DB push press
5 burpees

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