WOD – 2/13/19

Back East CrossFit – CrossFit

Back East Briefs

ANNOUNCEMENT: 5:45am class is canceled tomorrow (2/13/19). Classes will resume at 9am.

Warm-up

Warm-up (No Measure)

– Dynamic mobility warm up

Roll to v sit

Scorpions

Windmills

Samson to sprinter

Shoulder taps

Boot strappers

– Then:

2 Rounds

10 Lunges in place

5 push ups

10 jumping squats

5 push ups

10 Band pull aparts

Metcon

CF: Metcon (Weight)

5 sets

10 weighted lunges

10 Bench press

10 Strict Dips

10 Strict Pull ups

15 GHD Sit ups
-Score is your heaviest bench press weight.

– Mark in notes heaviest weight you used for the lunges and other notes for bands used or any scales.

CFL: Metcon (AMRAP – Reps)

5 Rounds

1 min max lunges

1 min max push ups

1 min max jumping squats

1 min max banded strict pull ups

1 min max sit ups

1 min rest
– Challenge yourself by adding weights to the lunges!

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