02 Mar CrossFit WOD, March 3, 2020
Posted at 20:00h
in Work out of the day
Tuesday March 3
Warm-up
Warm-up
2 minutes of light rowing (take note of total calories achieved in 2:00.)
Then,
With a light band + light medball (to share with a partner)
Then,
With a light band + light medball (to share with a partner)
3 Rounds:
10 Banded Pull-aparts,
10 banded pushdowns +
6 Shoulder taps (each side) +
3 Push-up
Then,
With a partner and medball,
8 each: chest passes, overhead toss, side toss left, side toss right,
Strength
Goal: 4 challenging work sets. Take 1-2 sets to warm-up (do not include these in your 4 work sets count.)
DB Bench Press with Rotation (Weight)
4 x 8. Rest 60s.
Neutral Grip
Rest 30s.
Rest 30s.
Landmine Row (4 x 10)
**Elbows out
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
15 Kettlebell Swings (53, 35)
15 Burpees
15 Calorie Row
– Goal: Calm pace of 75% – use the row interval to recover. Be mindful of your breath control on your burpees.
15 Kettlebell Swings (53, 35)
15 Burpees
15 Calorie Row
– Goal: Calm pace of 75% – use the row interval to recover. Be mindful of your breath control on your burpees.
Rx+:(Add 15 C2B Pull-ups Each Round) (Calories on Ski Erg)
L3: (45, 30)
L2: (35, 25)
L1: (30, 20 Russian Kettlebell Swings)
Extra Credit
KB Hammer Curls (Weight)
Rest 60s.
Cool Down
– 5 Minute easy bike
– 5 Minutes of Total Body Foam Rolling
– 5 Minutes of Total Body Foam Rolling