CrossFit WOD, January 2, 2023

1.) Banded 7s – perform 7 reps of each movement

2. Movement Prep/Activation and Increasing Heart Rate

1-2 Sets
1:00 Ski OR Row (moderate)
5 No Jump Burpee
10 Single Arm Dumbbell Press (each arm, moderate)
10 Kip to Swing, 5 Knees to Elbow
-Then-
Warm Up to Shoulder to Overhead weight.

4. Workout Prep

1 set (at workout pace):
5 sets (1 set every 3 minutes):
2 Shoulder to Overhead (at workout weight)
2 Bar Facing Burpees
4 Toes to Bar