021819 Crossfit


Announcements

CrossFit Open Throw Down 2019-Beers and Cheers!!!
February 22, 2019
4pm-7pm
No Evening Classes!!!

The Compound CF – CrossFit

View Public Whiteboard

Warm-up

Coach led warm-up

Strength

Back Squat

45% x 12

50% x 12

55% x 12

Super set with DB Renegade row

One set of squat, one set of row

Renegade Row

DB renegae row

3 sets 12 Reps each arm

*Make sure there is no body twist. Make reps count and keep core engaged

Metcon

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP

5 Wall Balls 20/14

1 Squat Snatch 70%

5 Bar facing burpees

**ADD one wall ball each round**

Core

Metcon (No Measure)

4 Rounds

30 Flutter kicks

15 Pike leg raises

10 Hollow rocks

Categories: WOD

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