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By Neil on January 13, 2026 in cross fit

Warm Up:

Warmy+

Tabata, 3 rds. of; Front Rack Position (barbell only) Lunges, Push Ups, KB Squat, Plank (shoulder taps)

Xfit WOD:

10 Rounds, For Time of;

10 KB Lunges (53/35) – 10 Right and 10 Left Leg

10 SDHPs (95/65)

10 Box Jumps (28/24″)

10 K2E

**after SDHPs and K2E, P1 farmer carries KB (70/53) to opposite baseline and P2 carries it back to starting baseline.

Pull Up Work:

10,9,8,9,8