CrossFit – Wed, Feb 22
Warm-up
Metcon
(E)MOM got it going on (Checkmark)
EMOM 6 Minutes
Odd Minutes: 15 Wall balls (20/14) (10’)
Even Minutes: 12/10 Calorie Echo Bike
-rest 2 minutes-
EMOM 6 Minutes
Odd Minutes: 10 Thrusters (95/65)
Even Minutes: 12/10 Calorie Echo Bike
Under :40 per mvmt
Strength Warm up
3 Sets
10 Single Arm Press R/L (Light-Moderate)
10 Dip without Press
Behind-the-neck Push Press (EMOM 10 x 3 reps)
From the back rack with the specified grip width, perform the prescribed number of Push Press
EMOM for 10 min perform 3 Behind the Neck Push Press.
*Build up in weight through the course of the 10 sets
Finisher
Grip Strength (Weight)
3 Sets
30 Second Farmers Carry Hold (2×50/35)
…immediately into…
100ft Farmers Carry (2×50/35)
-rest 60-90 seconds between sets-
Log the weight as BOTH dumbbells (if you used 50’s log 100#)
Post Workout Mobility
1 minute Couch Stretch (each side)
1 minute Pigeon Pose/Stretch (each side)
2 Sets
1:00 Echo Bike (easy to moderate)
10 Front Squat (45/35)
10 Push Press (45/35)
5 Wall Ball (Light)
-Then-
Warm Up to Thruster weight.
1 Set: (at workout pace)
5 Wall balls (at workout weight and height)
3/2 Calorie Echo Bike
2 Thrusters (at workout weight)f