CrossFit WOD, January 13, 2022


10 Min EMOM
Even: 30-45 Seconds Handstand Hold
Odd: 45 Second Plank (can advance to uneven plank)

Taking things into strict positions today.
Handstand holds are against the wall- these can be with your hands in a position for the HSPU or for a HS Walk, regardless of the hold we are looking for tight core, glues, and quads.

Metcon (AMRAP – Rounds and Reps)
18 min AMRAP
20/17 Cal on machine of choice
15 Push Ups
20/17 Cal on machine of choice
Down and Back Carry

This workout is intentionally written to allow people to hit some active recovery or really push the limits if they want.
Machine of Choice is Bike or Rower (if there is no focus class can use ski erg but ONLY if no class and you put it away).

Carries: these can be farmers carries, uneven carries, suitcase carries or sandbag carries.

Feel free to change it up as you go, alternate through machines, change up the carries.

Accessory Work
3 Rounds
16 Push Up and Rotate (8/side)
20 Mountain Climbers
16 Sit Throughs

Metcon (4 Rounds for reps)
4x400m sprint workout
1:2 work rest ratio

If possible use the assault runner.