27 Feb CrossFit WOD, February 28, 2020
Posted at 20:00h
in Work out of the day
Friday February 28
Warm-up
Strength
Metcon (AMRAP – Reps)
Strict Pull-ups: EMOM as long as possible
Minute 1: 1 Rep
Minute 2: 2 Reps
Minute 3: 3 Reps
And so on…
– Goal: Complete as many rounds as possible. Keep in mind 10 rounds = 55 reps which is quite high in volume.
Minute 1: 1 Rep
Minute 2: 2 Reps
Minute 3: 3 Reps
And so on…
– Goal: Complete as many rounds as possible. Keep in mind 10 rounds = 55 reps which is quite high in volume.
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 17:
20 Burpees
20 DB SA Push Press (50, 35) (total reps)
400 Meter Run
Rest 60s after each round
– Goal: Consistent effort throughout – use the 60s to regain your composure and adjust your pacing if needed.
20 Burpees
20 DB SA Push Press (50, 35) (total reps)
400 Meter Run
Rest 60s after each round
– Goal: Consistent effort throughout – use the 60s to regain your composure and adjust your pacing if needed.
L3: (45, 30)
L2: (35, 25)
L1: (25, 20)
Extra Credit
Prone Lateral Raises, neutral grip: 3 x 30. Rest 60s.
Parasympathetic Breathing x 15-20 breaths – 3 seconds inhale + hold 1 second + 3 second exhale
Parasympathetic Breathing x 15-20 breaths – 3 seconds inhale + hold 1 second + 3 second exhale
4 Minutes of Oscillatory foam roll lats x 60s each side + Biphasic Lat Stretch x 30s each
3 Minutes of "Upper-back Triset 2.0" 15 Over and Back +15 Banded Facepull-aparts (low angle) + 15 Banded Pull-aparts + 5 Thoracic Rotations each