16 Feb CrossFit WOD, February 17, 2022
Posted at 20:00h
in Work out of the day
Thursday
Warm-up
Metcon
Metcon (Time)
Teams of 2
3 rounds
100ft Single Dumbbell Walking Lunge (50/35)(each at the same time/not synchro)
50 Pull-Ups
100 Wall Ball Push Press (20/14)
3 rounds
100ft Single Dumbbell Walking Lunge (50/35)(each at the same time/not synchro)
50 Pull-Ups
100 Wall Ball Push Press (20/14)
26 Min Cap
Skill
Advance:
Every min (5:00)
8-10 Pistols (Really advanced athletes hold kettlebell/dumbbell)
Every min (5:00)
8-10 Pistols (Really advanced athletes hold kettlebell/dumbbell)
Intermediate:
Every min (5:00)
6-8 Pistols with Band
Beginner:
Every min (5:00)
6-8 Pistols to a Box
– into –
3 sets
10 Box Step Ups (total)
10 Ring Rows
10 Kip Swings
10 Wall Ball Push Press (no throw)
**2. Workout Prep**
With Partner
3 sets
4 Dumbbell Walking Lunge (together)
4 Pull-Ups (each)
4 Wall Ball Push Press (throw/each) * focus on relaxing the arms on each throw