CrossFit WOD for Thursday 2-9-2017

WOD

Feb 8, 2017

Strength: Post Metcon today. Metcon: DBs should be light, so scale accordingly. Get ready to row though, you’re in it for the long haul today. 

Warm-up

400m Run then Circle

Mobility

30s each of lat stretch, banded tricep & shoulder 

Skill/Strength – 8 min AMRAP of:

  1. Front foot elevated split squat on a plate, x8 ea
  2. Ring Rows w/ 1sec Pause x8-10
  3. Side-Elbow-Side Plank 15s each

METCON: In 30 mins Complete:

  • 100 Air Squats
  • 75 DB Push Press (20/10)
  • 50 Alt. DB Step Ups (25/15)
  • Remaining time= max cals on rower/meters run
  • **Score = total cals/meters ran

Accessory Work

  • Stretch
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https://youtu.be/WXEq3OeD68o

CrossFit Rower Training Course: Technique with Angela Hart

Compliments of CrossFit

“Take care of your body, it’s the only place you have to live.”- Jim Rohn