13 Feb CrossFit WOD, February 14, 2020
Posted at 20:00h
in Work out of the day
Friday February 14
Warm-up
Upper Body Warm Up with Shoulder Taps
Foam Roll for 3 Minutes plus 20 Thoracic Rotations
Then
10 Inch Worms
20 Air Squats
30 Jumping Jacks
40 Single Unders
50 Shoulder Taps
Then 2 Rounds
10 Banded Pass Thru
10 Banded Face Pulls
10 Banded Pull Aparts
Then
10 Inch Worms
20 Air Squats
30 Jumping Jacks
40 Single Unders
50 Shoulder Taps
Then 2 Rounds
10 Banded Pass Thru
10 Banded Face Pulls
10 Banded Pull Aparts
Metcon
Metcon (Time)
For time
40-30-20-10
Hand Release Push-ups
Air Squats
*400 Meter Run or Row after each completed round
– Goal: Start slow and progress from there – if no access to weighted vest complete without one. This will be repeated against next Friday.
Rx+:(Alt. Pistols)
40-30-20-10
Hand Release Push-ups
Air Squats
*400 Meter Run or Row after each completed round
– Goal: Start slow and progress from there – if no access to weighted vest complete without one. This will be repeated against next Friday.
Rx+:(Alt. Pistols)
L2: (Box Push-ups)
L1: (Reps of 30-20-15-10-5) (Box Push-ups)
30:00 Cap
Extra Credit
Banded Y-T-A-T: 3 x 10 each. Rest 60s.