Wednesday 2-13-19
Announcements
Winter WOD Event THIS Weekend!
**NO Friday evening or Saturday Classs.
CrossFit Reaction – CrossFit
Warm-up
Shoulder Warm-Up (No Measure)
I. 2-3 minutes mobility
II. 2 sets:
– 10 Wall angels
– 10 leg swings
– 5 scap push ups
– 5 scap pull ups
III. 2 Sets:
– 5 Hollow Body swings
– 20s wall sit
Strength
A1: Push Press (8-8-8-8-8)
Last 4 sets all at same weight.
Week 2 of 4
A2: Ring Rows (8-8-8-8-8)
REST 20 SECS BETWEEN A1 AND A2
REST 2 MINUTE BETWEEN SETS
Conditioning
B.: Metcon (Weight)
14 Minute EMOM
Even: 3 Power Cleans
Odd: 7 Burpees over bar
Increase weight over 7 sets
Score=heaviest weight
Accessory Work
Metcon (No Measure)
2 or 3 sets:
20 Russian Twists
20 Superman with :01 hold at top
20 Banded Row