CrossFit WOD, February 9, 2024

CrossFit – Fri, Feb 9

Warm-up
  • Tabata flow :20 on / :10 off
  • Arm circles
  • Arm wraps
  • Inchworms
  • Knuckle draggers
  • Knee pulls
  • Quad pulls
  • Scissor kicks
  • Samsons R
  • Samsons L
  • Plank to toe touch

Specific Warm-Up

Row

  • :30 efforts with varied focus
  1. Legs only
  2. Legs + hips open
  3. Legs + hips + pull
  4. Full pull

DB Snatch

  • 10 Alternating DB deadlift + shrug
  • 10 Alternating DB high pull
  • 10 Alternating DB push press
  • 10 Alternating DB snatch

Metcon
WILDCARD (Time)

For Time [38 Minute Cap]:

4,000/3,600 Meter Bike Erg

2,000/1,800 Meter Row

100 Dumbbell Snatches (50/35) (35/25)

Performed As Intervals:

2 Minute Work

1 Minute Rest