WODs

CrossFit WOD, February 11, 2019

By February 10, 2019 No Comments
Martyrdom

Warm-up
Warm-up
Coach’s Choice

Weightlifting
Dumbbell Curls (3 x 10)
Same weight all 3 sets. Alternating arms.
Tricep Kick Backs (3 x 10 each arm)
Same weight all 3 sets.
Dumbbell Pullovers (3 x 10)
Flat on a bench or box. One dumbbell, same weight all 3 sets.

Metcon
Martyrdom
For time: 20 Min Cap

10-8-6-4-2
Devil Press Box Step-over
35/20# and 20" box

25-20-15-10-5
Cal Row

* Devil Press Box Step-over is one movement
Scaling – 1.) Dumbbell weight/Box height

Extra Work
Metcon
120 Lunges + 60 Burpees

Accumulate thru the day.