CrossFit WOD 2/9/19

Warm-up

Musical wallballs (behind rig)

5 inchworms in place

Pigeon stretch

Metcon (Time)

15 RFT

Partner workout

Obstacle course relay:

5 box step overs

5 kettlebell swing

Bear crawl around PVC course

5 knee raises

Touch back wall

5 knee raises

Bear crawl

5 kettlebell swings

5 box step overs

Resting partner does plate mummy holds

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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