CrossFit WOD 2/4/19

Warm-up

Crossover symmetry before class

Leg swings and ankle rotations

Wall forearm slides

Push-up to downward dog

Handstand Push-ups (Max unbroken handstand push-ups)
Pull-ups (Max unbroken kipping pull-ups)
Toes-To-Bar (Max unbroken toes to bar)
AMRAP: Metcon (AMRAP – Rounds and Reps)

12 minutes

30 foot plate push (45/35)

30 plate ground to overhead

30 ft plate overhead walking lunges

30 plate hops

Workout of the Day

CrossFit

  • 2/19/19

    CrossFit Elizabethtown – CrossFitWarm-upDip Support (Box or Rings) x30 Sec
    Goblet Squat x10
    Stiffleg DL x10
    Single Arm Press x10

    Complex Prep
    Deadlift
    Bent Over Rower
    Upright Row
    BN Press

    Metcon Prep:
    Ring Dip Scaling (Ring Dips > Box Dips > Floor Dips(KB/DB)Posterior Complex (5×1)Deadlift x12
    Bent Over Rower x9
    Upright Row x6
    BN Press x3*Perform all 30 reps without dropping bar
    **Manage weight to grips abilityWilmot (Time)6 Rounds for time of:
    50 Squats
    25 Ring DipsIn honor of Canadian Forces Private Colin Wilmot, 24, of Fredericton, NB, died on July 6, 2008To learn more about Wilmot click here

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