Workout of the Day, 02/11/2019

Announcements

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Starts Feb. 21st – RX’d and Scaled Divisions
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Spark CrossFit – MOVE + LIFT

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Warm-up

Warm-up (No Measure)

8 Min EMOM

*Row for cal and perform secondary movement in time remaining

Min 1: 6/4 Cal Row + Air Squat Hold

Min 2: 6/4 Cal Row + Active Bar Hang

Min 3: 6/4 Cal Row + Air Squats

Min 4: 6/4 Cal Row + Ring Rows

Min 5: 6/4 Cal Row + Step Ups

Min 6: 6/4 Cal Row + Jumping Pull Ups

Min 7: 6/4 Cal Row + Box Jumps

Min 8: 6/4 Cal Row + Kipping Swings

Strength/Skill

Front Squat (10×3)

EMOM x 10 MINUTES

3 Front Squats (moderate-heavy)

*Build in weight for first 5 minutes, then hold across for the remaining 5 minutes

Metcon

Metcon (Time)

4 ROUNDS FOR TIME

10 Front Squats (95/65)

15 Push Ups

100 DU’s

Rx+= (135/95), Ring Push Ups
Workout is short to moderate in duration, with volume on the moderate to high side depending on push up capacity, and loads at light moderate loads. Movements should be done quick if not unbroken with the push ups being broken up into 1-2 sets.

By | 2019-02-08T10:15:56+00:00 February 10th, 2019|CrossFit|0 Comments