WORKOUT OF THE DAY, JANUARY 14TH 2021

The CrossFit Open unites hundreds of thousands of athletes around the world to compete in the world’s largest participatory sporting event in history.

The 2021 season kicks off March 11 with the three-week CrossFit Open. Registration is live. Sign up today and learn more about the Open by clicking HERE!

WOD:

#the good life

EMOM 24

Min 1: 12/10 Cal Assault Bike **Approx :40 sec

Min 2: 10-15 DB Bench Press (50/35lbs) Scale to 35/25 or 25/15lbs

Min 3: 15 KB Swings (70/53lbs)

Min 4: :15 Superman hold + :20 Plank

CASHOUT:

2-3 Rounds

10 Barbell Curls

10 Down/Up/Up/Down *Start on forearms (Down), then hand, hand and back to forearm forearm=1

OPTIONAL CARDIO ONLY:

BikeErg
Warm-up: 5min from easy to mod 
3x (30sec hard (100rpm), 30sec easy (80rpm))
2min recovery (50rpm)
2-4 sets:
2min mod (85-90rpm), 
30sec standing sprint (70rpm)
2min mod (85-90rpm), 
30sec standing sprint (70rpm)
Rest: 3min recovery (50rpm) b/t sets

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