01 Mar CrossFit WOD, March 2, 2021
Posted at 20:00h
in Work out of the day
Tuesday
Warm-up
Workout Prep
Workout Prep**
2 sets
20 Second Assault Bike
3 Deadlifts (at workout weight)
– rest 30 seconds between sets –
2 sets
20 Second Assault Bike
3 Deadlifts (at workout weight)
– rest 30 seconds between sets –
Metcon
Metcon (Time)
3 sets
(3 Rounds = 1 Set)
3 Rounds
12/10 Calorie Assault Bike
10 Deadlifts (185/125)
– Rest 3 minutes between sets –
* Score is total time
Weightlifting
4 Rounds
10 Barbell Bench (build to moderate weight and complete 4 sets – control up and down)
12 Bent over Barbell Row (Moderate weight – control up and down)
-into-
3 rounds
10 alt. Dumbbell curls (each side)
10 single Dumbbell lying tricep extension
30 Flutter Kicks (each side
10 Barbell Bench (build to moderate weight and complete 4 sets – control up and down)
12 Bent over Barbell Row (Moderate weight – control up and down)
-into-
3 rounds
10 alt. Dumbbell curls (each side)
10 single Dumbbell lying tricep extension
30 Flutter Kicks (each side
30 sec easy bike
5 Dead-bugs (each side)
5 Glute Bridge (2 sec pause at top)
5 Deadlifts (empty bar – build across sets)