Dynamic Back and forth Warm Up:
Inchworm / Spider Walk / SLDL (Shoo The Chickens) / Slow Bear Crawl / Backward Slow Bear Crawl / Kick up to Handstand or Wall Climb / Hollow Hold / Beat Swings
Metcon
EMOM x 16 mins:
1. 5 Weighted Strict Pull Ups
2. 40 secs DB Step Ups (50/35)
3. 3 Bench Press
4. 20 GHD Sit Ups / 15 DB Anchored Sit Ups
Metcon (AMRAP - Rounds and Reps)
AMRAP x 16 mins:
30 Wall Balls (20/14)
30 Alternating DB Snatches (50/35)
30 T2B/Hanging Knee Raises
This is a 20 min pace. Start progressive, stay tight until the end (fight the last 2-3 minutes)
Metcon
SHOULDER HEALTH
Complete 3 sets of:
12 DB Reverse Flys (thumbs up) on Incline Bench
1 min Pec Stretch on Post
Rest 90 secs
Metcon
Optional Extra Work
Complete 3-4 sets of:
8-10(-1)/side 1 Arm DB Strict Press
Rest 30 secs
10-12(-1) Barbell Bent Over Row
Rest 90 secs
Complete 3 sets of:
1 min/side Side Plank
Rest 1 min between sets
Cardio CrossFit
25 Feb, 2020
CFC 2.25.20
Metcon
EMOM x 12 mins:
1. 30 DUs / 60 Singles
2. 5 Walk Outs to Push Up
3. 10 Shoulder Activations + 10 Beat Swings
4. 30 Sec Plank Hold
Metcon (AMRAP - Rounds and Reps)
AMRAP x 15 mins:
200m Run
15 Pull Ups / Ring Rows
15 DB Push Press