20 Feb CrossFit WOD, February 21, 2020
Posted at 20:00h
in Work out of the day
02/21/2019
Warm-up
Warm-up Upper Body
Up and Back with
High Knees
Butt Kicks
Lateral Shuffle
5 Inch Worm with push ups
Then
3 Rounds of:
5 Barbell Rows
5 Barbell Push Press
10 Banded Pull-aparts – supinated grip
10 banded pushdowns – neutral grip
High Knees
Butt Kicks
Lateral Shuffle
5 Inch Worm with push ups
Then
3 Rounds of:
5 Barbell Rows
5 Barbell Push Press
10 Banded Pull-aparts – supinated grip
10 banded pushdowns – neutral grip
Weightlifting
Push Press (Weight)
8 x 3 Building over the course of all 8 sets
Metcon
Metcon (AMRAP – Reps)
For Reps
10 Minute
Ascending Ladder by 2
Hang Power Cleans (115/73)
Toes to Bar
Cals on the Rower
10 Minute
Ascending Ladder by 2
Hang Power Cleans (115/73)
Toes to Bar
Cals on the Rower