CrossFit WOD, January 8, 2020

01082020

Gymnastics
Rope Climb (2-2-2-2-2)
Glute Ham Barbell Bridge (15-15-15-15-15)
Using a barbell over your hips and shoulders resting against a bench, you lift your hips up so at the top of the rep your body is a table top (shoulders on bench, feet planted on ground), then lower your hips to deload hamstrings and then squeeze glutes to hit the top of the bridge again to complete the rep.

Metcon
Metcon (Time)
5 Rounds for time:
– 10 pullups
– 10 DB Right arm Snatch into Left Leg Lunge 50/35
– 10 box jumps 24/20
– 10 DB Left arm Snatch into Right Leg Forward Lunge
Metcon (Time)
5 Rounds for time:
– 10 Ring Rows
– 10 DB Right arm Snatch into Left Leg Lunge
– 10 box jumps
– 10 DB Left arm Snatch into Right Leg Forward Lunge