CrossFit WOD, February 21, 2019


Thursday 21/02/2019

Movement Prep
2 Rounds of;

20m High Knees
20m Butt Flicks
7 Wall Angels
5 step ups (tempo negative)

Metcon
Metcon (AMRAP – Reps)
Every 3 Minutes for 5 Rounds
2 Burpee Over Bar
2 Hang Power Cleans

* Max D/us

Rx – 60/40
Int – 50/35
sc – 40/30, Single skips (2reps = 1)

Each round reps increase by 2 with remaining time you score double unders, total score will only be your double unders.

Metcon (AMRAP – Reps)
Every 3 Minutes for 5 Rounds
2 Db STOH
2 Db box step overs

* Max Calories

Rx – 22.5/15 (2 x dumbells)
Int – 20/15 (1 x dumbell)
Sc – 15/10 (1 x dumbell)

Each round reps increase by 2 with remaining time you score calories on bike or rower, total score will only be your completed calories at the end of 15minutes.

Accessories
No accesories

* take the time to give back
– stretch
– role
– active recovery
– just relax breath get zen 🙂

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