CrossFit- February 7, 2020

 In WOD
Friday

Warm-up
MOBILITY
Kettlebell Calf Smash:
1-2 Minutes Each Side

Child’s Pose on Kettlebell:
1-2 Minutes

Kettlebell Pec Smash:
1-2 Minutes Each Side

ACTIVATION
25- 25
Calorie Machine
Alternating Box Step-ups (Split Reps Between Legs)
Russian Kettlebell Swings
Air Squats

Performed With 1 Light Kettlebell

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

Fitness & Performance – 1.25 Front Squat (Weight)
On the 2:00 x 5 Sets:
1 "One and One Quarter" Front Squat
1 Front Squat

Set 1: 50% 1RM Front Squat
Set 2: 55% 1RM Front Squat
Sets 3-5: 60% 1RM Front Squat

Metcon (Time)
Fitness
In 16:00
For Time:
5 Rounds of "Modified Nate"
150 Single Unders
4 Rounds of "Modified Nate"
150 Single Unders
3 Rounds of "Modified Nate"
150 Single Unders
2 Rounds of "Modified Nate"
150 Single Unders
1 Round of "Modified Nate"

1 Round of "Modified Nate":
2 Strict Pull-ups
4 Hand Release Push-ups
8 Kettlebell Swings (53/35)

Metcon (Time)
Performance
In 16:00
For Time:
5 Rounds of "Nate"
100 Double Unders
4 Rounds of "Nate"
100 Double Unders
3 Rounds of "Nate"
100 Double Unders
2 Rounds of "Nate"
100 Double Unders
1 Round of "Nate"

1 Round of "Nate":
2 Ring Muscle-ups
4 Kipping Handstand Push-ups
8 Kettlebell Swings (70/53)

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