Skip to content

Wednesday, February 27, 2019

2019 February 26
by bk

Warmup
Bike 90 seconds
leg swings
spiderman
scorpion
prayer squat (hip opener)

10 air squats
hollow body hold, 20 seconds
arch body hold, 20 seconds
side plank hold, 20 seconds (each side)
10 air squats

*dumping barbell practice

Strength

Back Squat, take 15-20 minutes to work up to a heavy 5-rep (find a 5-rep max)…if ready, or..

6 sets of 5, go by feel, moderate weight

Conditioning

AMRAP in 8 minutes:
5 chest-to-bar pullups
20 double-unders
5 toes-to-bar
20 double-unders

Post loads and rounds/reps to comments

CrossFit Integrity, Charleston, SC

Be Sociable, Share!
One Response leave one →
  1. Luciana Marcial-Vincion permalink
    February 27, 2019

    BS: 6 sets of 5, worked up to #115
    WOD: 3 + 30 (mixture of singles and DUs, other movements Rx)

Leave a Reply

Note: You can use basic XHTML in your comments. Your email address will never be published.

Subscribe to this comment feed via RSS