by Gregory Estes

CrossFit WOD, January 26, 2023

Workout of the Day: Thursday, 26-January-2023

Warm up

2 Rounds

1 min Wall-sit

20/15 cals Ski

100ft Bear Crawl

20/15 cals Row

Skill Work

8 EMOM

5-10 Kipping or Butterfly Pull-ups (Practice) then

6 EMOM

5-10 Kipping HSPU

*scale to what reps you can maintain

Metcon (Time)

4 Rounds

500m/350 Row

250m Ski

400m Run

Rest 2 min Between Rounds

Mobility

Time Permitting
Roll your Lats, Glutes and Quads
Pigeon and Childs Pose