CrossFit WOD 1/28/20


Banded ankle mobility

Banded hip mobility

Back bend/asst back bend

T/y/I x8 each

2 rounds

Push ups

Pike push-ups


Clean deadlift

Muscle clean

Power clean high

Power clean mid

Power clean low


Metcon (Weight)

With a Running Clock

Min 0-10

x10 push-ups

Power clean 3-2-1

Min 10-20

x10 HSPU/Pike Push-ups

Cleans 3-2-1

Min 20-30

Clean – Build to a 2RM
*As the movement progresses and ROM increases, be passionate about making the movement correct.

**Learn to move moderate to heavy weight efficiently while under fatigue.