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22. Jan
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CrossFit WOD, January 22, 2022

1-22-22

Warm-up
Warm Up/Total Session Time
0:00-12:00

1. Banded 7s – perform 7 reps of each movement

2. Movement Prep/Activation and Increasing Heart Rate
1 Set
1:00 Bike (10 Damper)
15 Double KB Front Squat (Light)
15 Double KB Push Press (Light)
10 Hanging Scap Retraction
10 Kip to Swing
5 Strict Pull Up
20 Alt. Leg V-Up

3. Workout Prep
1 Set (at workout pace)
5 Wall Balls (at workout weight)
2 Bar Muscle Ups
5 GHD Sit Ups
2 Muscle Ups

Metcon (Time)
echo

Echo
15:00-36:00

3 Rounds
28 Wall Balls (20/14)
7 Bar Muscle Ups
-Rest 5 Minutes-
3 Rounds
21 Burpee to 6" target
7 Ring Muscle Ups

Scoring: Time

Metcon (Weight)
barbell cycling

Barbell Cycling
40:00-54:00

4 Sets (1 Set every minute)
6 Power Snatches (135/95) (must be touch’n go/unbroken)
-rest 1 minute-
4 Sets (1 Set every minute)
8 Power Snatches (115/80) (must be touch’n go/unbroken)
-rest 1 minute-
4 Sets (1 Set every minute)
10 Power Snatches (95/65) (must be touch’n go/unbroken)

Scoring: Load