CrossFit – Wed, Feb 22


2 Sets
1:00 Echo Bike (easy to moderate)
10 Front Squat (45/35)
10 Push Press (45/35)
5 Wall Ball (Light)
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

(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

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)