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WODs

CrossFit WOD, January 26, 2021

By January 24, 2021No Comments

Refocus

Warm-up
Warm-up
Coach’s Choice

Weightlifting
Front Squat (E2M x 5, 4 Reps)
Every 2 minutes for 5 rounds, perform 4 Front Squats. Increase the weight each round, maintain form and positions and record your heaviest 4.

Metcon
Refocus (Time)
7 Rounds for time:

12 Wall Ball 20/14#
8 Pull-ups
12 Sit-ups

Rx+ = Chest to Bar Pull-ups

* STIMULUS * Stay steady and consistent and break up reps where needed. Challenge yourself on the pull-ups (band combo/mix of band and PU)

Mods –
1.) WB weight (hit your targets!)
2.) Rack/banded pull-up
3.) Assisted sit-up

Extra Work