HBD KB! She DJ’ed our Holiday Party this past weekend

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CrossFit WOD for Monday 1/30

EMOM for 30 minutes:
– hang snatch + snatch
– 35 double unders
– 7 (ring) dips

Performance should do a muscle-up to complete their dips. Post heaviest snatch to whiteboard!

HIIT WOD

SET 1

1:00 stations, 3 rounds

  • med ball toe taps
  • reverse lunges
  • shoulder taps
  • ring row
  • med ball thruster
  • rest

SET 2

3:00 stations, 1 round

  • row
  • burps onto plate
  • med ball ramp sprint
  • med ball sit up
  • KB drag

SET 3

Holds, 1:00 min each:

  • wall sit
  • arch
  • side plank, R
  • boat pose
  • side plank, L
  • glute/hip bridge
  • KB rack hold
  • hollow
  • wall sit
  • hang

CompEx WOD

MFT #1379

Gymnastics Strength WOD

squat series, ankle prep, jumping mechanics, knee jumps, hamstring series

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