24 Feb CrossFit WOD, February 25, 2020
Posted at 20:00h
in Work out of the day
Tuesday February 25
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
Strength
Push Jerk (9 x 2)
Bench Press (Weight)
Build to a tough set of 6 in 5 sets. Rest 90s.
Single Arm DB Row (Weight)
3 x 12 No Rest
DB Hammer Curls (Weight)
Rest 60s.
Metcon
Ring Support: 3×10-20s. Rest 60s.
Extra Credit
Banded Triceps Complex
– 50 reps per movement, AFAP.
– 50 reps per movement, AFAP.
Rest 60s-90s
– these should be explosive AF
– People can add weight if technique is on point
– Experienced folks – 70% for all sets.