CrossFit WOD, February 14, 2019


Thursday 14/02/2019

Movement Prep
2 Rounds of;

20m High Knees
20m Butt Flicks
7 Wall Angels
5 Russian Push-Up’s

Metcon
Metcon (AMRAP – Reps)
27 Minutes for Max Reps

6 Minute AMRAP
60/40 Cal Assault Bike
Max Reps Air Squats
-1 Minute Rest-

6 Minute AMRAP
800m Run
Max Reps American Kettlebell Swings 24/16
-1 Minute Rest-

6 Minute AMRAP
60/40 Cal Row
Max Rep Oh kb lunges 24/16 (switch every 10)
-1 Minute Rest-

6 Minute AMRAP
200 D/us
Max distance HS walk
* progression include shoulder taps, board drag on AstroTurf

Accessories
3 x 25 GHD sit ups

superset with

10 Nordic curls

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