WODs
 | Mon, Jan 29 2018 |  |
| 20180129 MetCon | January Burpee Challenge Day 29 | Group Warmup 3 | Core Work 3-1 |
20180129 MetCon
(Time, Rx+)
CrossFit
21-15-9 reps of:
Power Clean, 135/95
Push Press, 135/95
Fitness BootCamp
21-15-9
MedBall Clean (20/14)
DB Push Press (35/20)
| Sarah | 11:45 Rx+ | Once again...there is crying in CF!!! | | Duane | 11:04 Rx+ | |
|
Group Warmup 3
(Check In)
400M Run
Then
3 Rounds:
10 Spiderman Stretch and Reach (Warrior Stretch) - 5 each side
10 Wall Squats
10 Slow Push-ups
then
Barbell Warmup(empty Barbell):
5 Good Mornings (bar on back)
5 Back Squats
5 Elbow Rotations (bar on back)
5 Strict Presses + Stretch (reach)
5 Front Squats
5 Stiff-Legged Deadlifts (bar traces the leg, stays close)
|
Core Work 3-1
(Check In)
3 Rounds:
10 Russian Twist with 15#/10# Plate
10 Toes To Bar (scale to Dragon Fly)
10 Oblique V-Ups (Left) (scale to V-Up)
10 Toes To Bar (scale to Dragon Fly)
10 Oblique V-Ups (Right) (scale to V-Up)
Complete after the WOD,
AS A GROUP
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