CrossFit – Wed, Feb 5
Warm-up
Warm up
2:00 Machine
-into-
3 Rds
5 Up Downs
3 Worlds Greatest Stretch (each)
10 Glute Bridges
5 Dumbbell Suitcase Deadlift 9each)
5 Hang Single Dumbbell Hang Power Cleans and Jerk (each)
WOD
Metcon (Time)
3 Rounds
21 Dumbbell Deadlifts (50s/35s)
15 Dumbbell Hang Power Cleans (50s/35s)
9 Dumbbell Shoulder to Overhead (50s/35s)
*Time Cap: 10 minutes
Skill
Skill
4 ROUNDS
30 seconds of Work/ 30 seconds of Rest:
Ring Support Tuck Ups
*Work as much as possible within the allotted time frame but STRESS quality over quantity. The modified option is knee raises with hands-on boxes.
THEN
3 ROUNDS
Max strict pull-ups (leave 1 or 2 in the tank). The modified option is max ring rows
