CrossFit WOD 1/5/2021

Warm-up (No Measure)

General Warm-Up:

Complete 3 Rounds:

Hollow Body Hold 15sec.

Rest 15 sec

Superman Hold 15sec

Rest 15 sec

Bottom Squat Hold 15sec

Rest 15 sec

Hang From Bar 15sec

Specific Warm-Up:

After movement standards are discussed for the Metcon, perform the following prior to the WOD. Allow for small rest period after completion and prior to the start of the WOD.

Dial Movement:

6 Cal Bike

6 Hang Power Clean (empty bar)

6 Wall-Ball (2 smaller than normally used ball)

-Rest/Adjust Weight-

Gain Speed:

4 Cal Bike

4 Hang Power Clean (~75% WOD weight)

4 Wall-Ball (1 smaller than normally used ball)

-Rest/Adjust Weight-

Game Speed:

2 Cal Bike

2 Hang Power Clean (WOD weight)

2 Wall-Ball (WOD weight)

Strict Toes-To-Bar (5-5-5-5-5)
Metcon (Time)

For Time:

21-15-9

Hang Power Clean

Wall-Ball

Cal Bike

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    Warm-up
    T Spine Rotations x15 each side

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    Single Leg Deadlifts x15
    Pull-ups
    10 EMOM

    5-8 Strict
    Metcon (9 Rounds for distance)
    Rowing

    1:40/20 x9 Rounds

    2 minute rest after Round 5

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