CrossFit WOD, February 13, 2024

CrossFit – Tue, Feb 13

Warm-up

General flow :30 each

  • Mountain climbers
  • Row
  • Samson stretch right
  • Samson stretch left
  • Box step overs
  • Bike

Row

  • :30 efforts with varied focus
  • Legs only
  • Legs + hips open
  • Legs + hips + pull
  • Full pull

Box Jump Over

  • 4 Box jump overs to test

Metcon
C2 Box Sandwich (Calories)

On the Minute x 40 [10 Rounds]:

Minute 1: Calorie Row

Minute 2: Box Jump Overs (20″)

Minute 3: Calorie Bike Erg

Minute 4: Rest

After Party
Upper Body Accessory (Checkmark)

10-8-6-4-2

Strict pull ups

DB floor press