1/16/22 CrossFit Sunday Sweat – Home WOD!

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

6 Min EMOM:

Min 1 – :20 Bootstrappers + :20 DB Deadlift (Light!)

Min 2 – :20 Singles + :20 Up-Downs

Min 3 – :20 High-to-Low Plank + :20 DB Bent Over Row

Metcon (Time)

FOR TIME:

800m Run, Bike, or Row

12 DB Up-Downs (35/20)

65 Double Unders*

600m Run, Bike, or Row

12 Alt. Renegade Row**

55 Double Unders

400m Run, Bike, or Row

12 DB Up-Downs

45 Double Unders

200m Run, Bike, or Row

12 No Push-Up Renegade Row

35 Double Unders

*Option for “Unbroken” DU. If miss, start set over at 0.

**Row R + Row L = 1 Rep.
-Scaled-

(15/10)

Sub Single Unders for Double Unders.

Cool Down

FLOW STRETCHING

2:00 Forward Fold

1:00 Lizard (L)

1:00 Lizard (R)

2:00 Frog Stretch

2:00 Saddle Pose

Author Bio

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