Categorized as: WOD

01-21-18 CrossFit WOD

CrossFit Code Red – CrossFit

Warm-up

Warm-up (No Measure)

Tabata:

Banded hollow rock

12 min:

6 box step up

3/3 DB hang clean

3/3 DB push press

6 air squat w/ rack bar

6 back squat

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15 min

20 DB box step up (24/20)

20 DB push press

*Pick your dumbbell weight.

Weightlifting

Back Squat (3-3-3-3)

10 min

Build up

Mobility

Metcon (No Measure)

2/2 min:

Dragon