WOD

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

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