15 Feb CrossFit WOD, February 16, 2021
Posted at 20:00h
in Work out of the day
Tuesday
Warm-up
Warm up Lower Body
With a barbell + Green band
2 Rounds of:
6 RDLs
6 Front Squats
6 Front Rack Reverse Lunges
Green Band Walk x 10 Steps each direction
Then
5 Rollover to split stretch
10 Lateral Cossack Squats
10 Bird Dogs with a 3 count glute contraction on each rep (10 total reps)
2 Rounds of:
6 RDLs
6 Front Squats
6 Front Rack Reverse Lunges
Green Band Walk x 10 Steps each direction
Then
5 Rollover to split stretch
10 Lateral Cossack Squats
10 Bird Dogs with a 3 count glute contraction on each rep (10 total reps)
Weightlifting
Front Squat (5 x 3 @ 75%)
Rest as needed between sets
Warm-up
2 sets
15 Sec Assault Bike (workout pace)
4 Toes to Bar
2 Kipping Chest to Bar
15 Sec Assault Bike (workout pace)
4 Toes to Bar
2 Kipping Chest to Bar
Metcon
Metcon (3 Rounds for reps)
AMRAP 5 Minutes (0:00-5:00)
12/9 Calorie Assault Bike* (15/12 Cal Row)
10 Toes to Bar
12/9 Calorie Assault Bike* (15/12 Cal Row)
10 Toes to Bar
-1 min rest-
AMRAP 5 Minutes (5:00-11:00)
12/9 Calorie Assault Bike*
5 Burpee Pull Ups
-1 min rest–
AMRAP 5 Minutes (12:00-17:00)
12/9 Calorie Assault Bike*
10 Toes to Bar
5 CTB Pull UPs
Rx + 5 Bar Muscle Ups