Categorized as: WOD

01-19-18 CrossFit WOD

CrossFit Code Red – CrossFit

Warm-up

Warm-up (No Measure)

Alternating Tabata:

Hollow/Arch hold

10 min:

5/5 T-spine twist

5 inch worm

5 wall ball

5 split jerk

Weightlifting

Split Jerk (5×2 @ 65-70% )

15 min:

No drop! Full front rack return.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15 min:

55 wall ball

55 push-up

RX+ Do hand stand push-up for push-up

Mobility

Metcon (No Measure)

2/2 min:

Lizard