CrossFit- February 28, 2020

 In WOD
Friday

Warm-up
MOBILITY
Barbell Ankle Stretch: 1 Minute

Pigeon Pose: 1 Minute Each Side

Front Squat Hold: 1 Minute

ACTIVATION

1 Minute
Easy Row
Active Spidermans
Lateral Squats

45 Seconds
Moderate Row
Push-up to Down Dog
Slow Air Squats

30 Seconds
Faster Row
Slow Burpees
Dumbbell Goblet Squats (Light Weight)

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

Metcon
Fitness
3 sets:
:45 KB RDL @30X1
:30 rest
:45 Push-ups
:30 rest
Performance – Front Squat Wave (Weight)
On the 1:30 x 7 Sets
Set 1 (On the 0:00): 3 Reps @ 79%
Set 2 (On the 1:30): 1 Rep @ 84%
Set 3 (On the 3:00): 3 Reps @ 79%
Set 4 (On the 4:30): 1 Rep @ 87%
Set 5 (On the 6:00): 3 Reps @ 79%
Set 6 (On the 7:30): 1 Rep @ 90%
Set 7 (On the 9:00): 12 Reps @ 64%

*Percentages based on 1RM Front Squat

Metcon (Weight)
Fitness
3 set:
:45 Front Squats @30X1
:30 rest
:45 Strict Pull-ups/PU Practice
:30 rest
Metcon
Performance
3 sets:
:45 KB RDL @30X1
:30 rest
:45 Strict Chest to Bar
:30 rest
Metcon (AMRAP – Rounds and Reps)
Fitness
AMRAP 9:
50 Single Unders
12/9 Calorie Row
5 Burpees
Metcon (AMRAP – Rounds and Reps)
Performance
AMRAP 9:
35 Double Unders
15/12 Calorie Row
10 Burpee Box Jump overs (24/20)

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