CrossFit- February 18, 2020

 In WOD
Tuesday

Warm-up
MOBILITY
Wrist Stretches:
30-45 Seconds Each Direction

Puppy Pose:
2 Minutes

Downward Facing Dog:
1 minute

ACTIVATION
8 For Quality:
:30 Front Plank
:60 Row or Bike
:20 HS Hold
50 Single Unders
10 Push-ups

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

Metcon (5 Rounds for reps)
Fitness & Performance
On the 1:30 x 4 Sets:
1 Max Set DB Bench Press
Fit (35/25)
Perf (50/35)
-Pick a number of DB bench press that you think you can sustain for 5 rounds
-For Example: It might be you goal to hold 5 sets of 9 across the board
-The goal is consistency across rounds.
Metcon (AMRAP – Rounds and Reps)
Fitness
AMRAP 13:
Buy-In: 1k Row

Directly Into…
5 Deadlifts (185/125)
15 AbMat Sit-ups
35 Single Unders

Metcon (AMRAP – Rounds and Reps)
Performance
AMRAP 13:
Buy-In: 1k Row

Directly Into…
5 Deadlifts (245/165)
15 AbMat Sit-ups
25 Double Unders

Recent Posts