CrossFit WOD 2/2/19

Warm-up

CS: Activation before Class Starts

Walking hamstring sweeps

Walking quad stretch

Duck walk

Slalom jumps

Push Press Prep:

Press

Dip/Drive

Pause Push-Press

Push Press

Metcon Prep:

GHD Demo

Partner Back to Back Demo/trial

Pull-up

*Hollow/Arch Dynamic

**Half Pull-ups

***Pull-ups

Lateral Jumps Demo

Devil Press Demo/Trials

Push Press (1-1-1-1-1+)
Metcon (AMRAP – Reps)

Amrap 4×5

-Sit-ups/GHD Sit-ups

-Back to back Partner Air squats

-Pull-ups

-Lateral Jumps

-Devil Press

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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