TODAY'S WOD

Workout of the Day

WOD

210121
Warm-up
Warm-up
4 rounds, not for time of:
30-45 secs of double unders or single unders
10 Russian kettlebell swings (you choose load)
7 jumping air squats
5 inchworm push-ups
7 ring rows

*Ensure you are fully warmed-up before beginning the workout.
Metcon Rx
Metcon (Time)
7 rounds for time of:
7 R Arm Kettlebell Snatches, pick load
7 Kettlebell Facing Burpees
7 L Arm Kettlebell Snatches, pick load
7 Kettlebell Facing Burpees
Kettlebell Snatches- you choose the load

Super Fitness Robot time:
11:30 or less.

More Likely time:
17:00 or less.
(consider scaling if this seems unrealistic)

Remove ego, embrace scaling. Be smart. Be safe. Support each other. Have fun, and post your results.
Metcon Scaled
Metcon
5 rounds for time of:
7 R Arm Kettlebell Snatches, pick load
7 Burpees
7 L Arm Kettlebell Snatches, pick load
7 Burpees
No Equipment Workout
Metcon
For time:
150 Burpees
Optional Accessory Work
800m Run (Time)
Max Effort 800m Run
Cool Down
Warm-up
Wall Shoulder Stretch
Hold 1-2 mins.

Hamstring Stretch
Hold 1-2 mins per side.

WOD

210121
Warm-up
Warm-up
4 rounds, not for time of:
30-45 secs of double unders or single unders
10 Russian kettlebell swings (you choose load)
7 jumping air squats
5 inchworm push-ups
7 ring rows

*Ensure you are fully warmed-up before beginning the workout.
Metcon Rx
Metcon (Time)
7 rounds for time of:
7 R Arm Kettlebell Snatches, pick load
7 Kettlebell Facing Burpees
7 L Arm Kettlebell Snatches, pick load
7 Kettlebell Facing Burpees
Kettlebell Snatches- you choose the load

Super Fitness Robot time:
11:30 or less.

More Likely time:
17:00 or less.
(consider scaling if this seems unrealistic)

Remove ego, embrace scaling. Be smart. Be safe. Support each other. Have fun, and post your results.
Metcon Scaled
Metcon
5 rounds for time of:
7 R Arm Kettlebell Snatches, pick load
7 Burpees
7 L Arm Kettlebell Snatches, pick load
7 Burpees
No Equipment Workout
Metcon
For time:
150 Burpees
Optional Accessory Work
800m Run (Time)
Max Effort 800m Run
Cool Down
Warm-up
Wall Shoulder Stretch
Hold 1-2 mins.

Hamstring Stretch
Hold 1-2 mins per side.

Wodify: Results in a boxWodify: Results in a box

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Call us: (978) 710-8280

info@crossfitlowell.com

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Wodify: Results in a boxWodify: Results in a box

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