CrossFit WOD, February 28, 2020

CrossFit WOD, February 28, 2020

Friday February 28

Warm-up
5 Minutes of Dynamic Movement in place consisting of: 10 Inch Worm w. a Push-up + 20 Skip Jacks + 30 Jumping Jacks + 40 Single Unders + 50 Shoulder taps
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

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.

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.

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