WODs

CrossFit WOD, February 28, 2019

By February 27, 2019No Comments
No Quarter

Warm-up
Warm-up
Coach’s Choice

Weightlifting
Ring Rows (3 x 8)
Perform 3 sets of 8 Ring Rows. Scale up to feet on a box and down to change of the angle.
Side Dumbbell Raises (3 x 10)
Perform 3 sets of 10, same weight all 3 sets and both arms at the same time.
Banded Face Pulls (3 x 15)
Same band all 3 sets.

Metcon
No Quarter
6 Rounds for time: 12 Min Cap

6 Pull-ups Rx/ Chest to Bar Rx+
10 Hand Release Push-ups
14 Air Squats

Scaling – 1.) Banded/rack pull-up 2.) Elevated push-up

Extra Work
Metcon
Accumulate 5 minutes of Side Planks.

Recommended :30 on/ :15 off.