CrossFit WOD 2/8/19

Warm-up

Crossover symmetry before class

Jump rope tabata

Metcon warm-up:

Three strict pull-ups

Five sit-ups

Six Jump squats

Seven KB SDHP

Eight wall ball

Double-Unders (Max unbroken)

12 minutes to achieve longest streak

Metcon (Time)

5

5-10

5-10-15

5-10-15-20

5-10-15-20-25

5-10-15-20-25-30

5=Strict pull-ups

10=sit-ups

15=Double-unders

20=Jump squats

25=KB SDHP

30=Wall balls

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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