Fri, Jan 23, 2026 CrossFit
Strength
Deadlift

1 set of 5 at 65%
1 set of 4 at 72%
2 set of 3 at 76%
3 set of 2 at 80+%

WOD
Amrap 8
10 OH weighted sit ups 45/35
25' handstand walk
250/200m row/ski 10/8 cal bike

Rest 2:00

Amrap 8
6 V Ups
10 Alt. pistol squats
250/200m row/ski 10/8 cal bike

Int:
Amrap 8
10 OH weighted sit ups 35/25
15' handstand walk or 3 wall walks
250/200m row/ski 10/8 cal bike

Rest 2:00

Amrap 8
6 V Ups
10 Alt. assisted pistol squats
250/200m row/ski 10/8 cal bike

Scaled:
Amrap 8
10 OH weighted sit ups 25/15
3 partial wall walks
250/200m row/ski 10/8 cal bike

Rest 2:00

Amrap 8
6 V Ups
10 lunges
250/200m row/ski 10/8 cal bike


Today we are doing a two part low impact workout. Today is a great day to practice higher difficulty movements, don't be afraid to adjust or tailor this movements to fit what you want to work on.

Amrap 2