CrossFit I35 Workout of the Day for Friday, January 22nd, 2021
Warmup
30 Seconds
Glute Bridges
Single-Leg Glute Bridges (30 SecondsEach Side)
Glute Bridge Walkouts
Plank Hold Single Leg Extensions (30 Seconds Each Side)
Air Squats
40 Seconds Each
Hollow Hold
Arch Hold
30 Seconds Each
Hollow Hold on Pull-up Bar
Arch Hold on Pull-up Bar
20 Seconds Each
Scap Pull-ups
Strict Toes to Bar
Home Workout Some or No Equipment
For Time:
50-40-30-20-10: Sit-Ups
50-40-30-20-10: Pushups
25-20-15-10-5: Strict Pull-Ups
No pullup bar or tree branch to hang from do some type of rowing motion with a weight or odd object.
Home Workout Full Gym
AMRAP 5:
21/15 Calorie Assault Bike
15 Toes to Bar
21 Front Squats (135/95)
Rest 5 Minutes
AMRAP 5:
21/15 Calorie Assault Bike
15 Toes to Bar
15 Front Squats (155/105)
Rest 5 Minutes
AMRAP 5:
21/15 Calorie Assault Bike
15 Toes to Bar
9 Front Squats (185/135)
The bar starts on the floor and the first rep can be a squat clean.
AFTER PARTY
Row Conditioning
Pre-Programmed C2 Workout:
9 Intervals:
1:40 On
:20 Off (Longer Rest After #5)
Select From Standard List of Workouts on Rower
Record Meters for All 9 Intervals
If you don’t have a rower substitute running for the row and record the distance with the same interval timing.
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