02-12-18 WOD

Warm-up (No Measure)

air squat, hip swings, heel raises, cat/cow, glute bridges

Dynamic: 400m row, 40 jumping jacks, 20 ring rows

Group: Dead Bug

CrossFit

Back Squat (4×5 70-75%)

Metcon (Time)

5 rounds for time:

15 double unders

10 cal row

5 chest to bar pullups
Scaled

30 single unders

5 pull-ups/jumping pull-ups/jumping chest to bar pullups

Metcon (No Measure)

accumulate 2M plank + 1 minute pigeon/side

 

Bootcamp

Metcon (No Measure)

EMOM 12:

1- 35 seconds goblet squats 35/25

2- 40 seconds box step-ups

Metcon (AMRAP – Rounds and Reps)

AMRAP 10:

100 jumping jacks (10 jacks = 1 rep)

60′ walking lunge (turnaround @ 30′, 15′ = 1 rep)

20 ring rows

Metcon (No Measure)

30 weighted front raise/arm from high plank 5/2.5 + 2 minutes T-spine rollout