CrossFit- February 19, 2020

 In WOD
Wednesday

Warm-up
MOBILITY
Laying Front Rack Stretch:
1-2 Minutes

Dumbbell Ankle Stretch:
1 Minute Each Side

Child’s Pose on Box:
1-2 Minutes

ACTIVATION
1 Minutes Each
Easy Row
Alternating Box Step-ups
Spiderman Stretch
Air Squats

:40 Each
Moderate Row
Lateral Box Step-ups (20 Seconds Each Side)
Push-up to Down Dog Video
Air Squats

:20 Each
Faster Row
Light Dumbbell Alternating Box Step-ups
Slow Burpees
Air Squats

Use Low Box For Warmup

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

Fitness – Thruster Complex (Weight)
EMOM 7:
5 Front Squats + 5 Push Press (BB/KB/DB)
Metcon (7 Rounds for reps)
Performance
On the Minute x 7:
Thrusters

Minute 1: 95/65
Minute 2: 115/75
Minute 3: 135/85
Minute 4: 135/85
Minute 5: 135/85
Minute 6: 115/75
Minute 7: 95/65

Metcon (Time)
Fitness
In 21:00
2 Rounds:
20 Push Presses (75/55)
30 Single Dumbbell Box Step-ups (20/18)
30 Burpees
35/28 Calorie Row
Metcon (Time)
Performance
In 21:00
2 Rounds:
20 Push Presses (95/65)
30 Single Dumbbell Box Step-ups
40 Burpees
50/35 Calorie Row

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