CrossFit – Tue, Feb 27
Warm Up
Quiche (3 Rounds for reps)
3 Sets:
10 Toes to Bar
10 Burpee Box Jump Overs (24”/20”)
10 Toes to Bar
10 Burpee Box Jump Overs (24”/20”)
10 Toes to Bar
-rest 1:1 b/t sets-
*Repeat from Monday February 7, 2022.
Time Cap each set: 3 minutes 30 seconds
2K Row Progression Re Test Week (Time)
3x (90 Sec at Easy, 5 Strokes at Fast)
Perform 5 Min of Dynamic Stretch Drills
3 Sets
100m at 2k Starting Pace (1st 100m)
200m at Any Easy Pace
-Rest 1 Min-
250m at 2k Goal Pace
250m at Any Easy Pace
-Rest 4-5 Min-
2000m at Max Effort
1. Hip Halo Actitvation
2. Movement Prep/Activation and Increasing Heart Rate
8-12 minutes moving through:
1:00 Row OR Ski (moderate)
10 Kip to Swing
10 Alt Leg V-Up
5 No Jump Burpee
5 Box Jump Over (low)
3. Workout Prep
1 set (at workout pace):
2 Toes to Bar
2 Burpee Box Jump Overs (at workout height)
2 Toes to Bar
2 Burpee Box Jump Overs (at workout height)
2 Toes to Bar