• 8 Mill Creek Road, Hamilton
  • Mon-Thu: 6am-6:45pm, Fri: 6am-6pm, Sat-Sun: 9-11am
  • 441-535-4775
  • info@crossfitbda.com

Platinum WOD, January 6, 2023

Get a free class

PL AHW 1.7.22
Please check your email for the invite to our 10:15am Zoom Workout!

Coach Led Warm Up
EMOM x 10 mins:
1. 25 Jumping Jacks
2. 25 Knee Tucks
3. 25Push ups
4. 25 Squats
5. Rest
Metcon (AMRAP – Rounds and Reps)
Complete 4 Rounds of:

AMRAP x 3 mins of:
200 m Walk (buy in)
In remaining time AMRAP:
5/side Renegade Rows
5 DB Hang Clean & Jerks
10 Step Ups

Rest 1 min

(Pick up where you left off from the last round. Accumulate as many rounds as possible.)

Cool Down Stretch

Archives Previous WODs
Daily Workout - Mon, May 29

For 8 mins cycle through:

200m Run or 250m Row or 12/8 Cal Assault Bike

6/side Single Arm Ring Row + Rotation

8 Downward Dog to Push Ups

4/side Reverse Lunges

15 Hollow Rocks / 15 sec Hollow Hold

Metcon (Time)

AQAP with a partner complete:

2400m Run

Directly into -

12 Rounds each of:

5 Strict Pull Ups / 8 Pull Ups / 8 Ring Rows

10 Push Ups

15 Air Squats

Directly into -

2400m Run

Time Cap: 37 mins

Alternate 200 or 400 runs

Alternate complete rounds of movements until you complete 12 rounds each

(If it is raining - and only if it is raining - replace the run with either 250/200m Row or 15/10 Cal Assault Bike)

In Class Stretch

2 mins/side Pigeon Pose

2 mins/side Half kneeling Pec Stretch with post