WODs

CrossFit WOD, January 6, 2021

By January 3, 2021No Comments

Rx Queen

Warm-up
Warm-up
Coach’s Choice

Weightlifting
Back Squat (E2M x 5, 3 Reps)
Week 6 = No Tempo! Every 2 minutes for 5 rounds, perform 3 Back Squats. Increase the weight each round and record your heaviest 3. Still focus on maintaining good positions and control.

Metcon
Rx Queen (Time)
5 Rounds for time: 15 Min Cap

10 DB Front Rack Lunges
200m Run
20 Sit-ups

Rx = 35/20#
Rx+ = 50/35#

* STIMULUS * 10 Total reps on the lunges. Choose a weight you can stay unbroken with. Steady on the runs and sit-ups.

Mods –
1.) DB weight/DB Squats
2.) 200m Row/Ski/600m Bike
3.) Assisted sit-ups

Extra Work