crossfitweld
- Feb 21, 2019
- 1 min read

02/21/2019

Warm Up

9 min AMRAP

- 200m jog (on track)

- 20 sec couch stretch (p/leg)

- 10 air squats

- 20 sec medball thoracic spine mobility with barbell

- 1 turf length DB or KB OH carry (p/arm)

Conditioning

EMOM 18 - low to moderate effort

- 10 supinated barbell rows (select weight)

- 45 sec row

- 10 air squats (hands behind head) + squat hold for remaining time

- 20 sec hollow hold + 20 sec superman hold

- 45 sec bike

- 30 sec HS hold (cumulative)

Extended Mobility - remain time

- pigeon stretch

- Jefferson curls

- low back stretches

- banded shoulder stretches

- banded hip and ankle mobility

Recent Posts

See All

10/16/2019

WARM UP "3 Rounds" - 8 Dual DB Bench Press - 12 Singles + 12 Dubs - 8 Band Pull Aparts - 8 MB Squat Cleans STRENGTH "Bench Press" (Tempo 3201) - 6x4 (*moderate weight, be explosive) CONDITIONING "Pa

10/15/2019

Warm Up 6 min AMRAP - 6 power cleans @ 45/35 - 6 dual DB RDLs - 3 of 3 position push-ups Strength A. Technical 1 RM power clean (95% effort) B. 3 x 3 power cleans (75-85% drop singles) Conditioning 3

10/12/2019

Warmup 5 rounds of “Rowling” - attempt to row exactly 100m (1 push up for every rep over/under 100m) - 5 PVC pass throughs after each round Skill E90s x 10 rounds - 10/8 calorie bike - 6 HSPU Score =