Workout of the Day
WOD
Monday, February 6th
CrossFit
WOD
Every 1MiN X 4
15/12 Calorie Row
Every 2MIN x 3
30/21 Calorie Row
Every 3MIN X 2
40/32 Calorie Row
Every 4MIN X 1
50/40 Calorie Row
Notes:
It is all about the rower today. We will have some time to set up the rower properly and then get to work!
Finisher
5 rounds; no rest b/w rds
1) Hand Release Push-ups:20
2) Plank Hold :20
3) Floor Press w/DB :20
Notes:
Review CrossFit Movements
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4
The Burgener Warm-Up
The Air Squat: CrossFit Foundational Movement
The Front Squat: CrossFit Foundational Movement
The Overhead Squat: CrossFit Foundational Movement
The Shoulder Press: CrossFit Foundational Movement
The Push Press: CrossFit Foundational Movement
The Push Jerk: CrossFit Foundational Movement
The Wall Ball
The Thruster: CrossFit Foundational Movement
The Deadlift: CrossFit Foundational Movement
The Sumo Deadlift High Pull: CrossFit Foundational Movement
The Medicine-Ball Clean: CrossFit Foundational Movement
The Ring Row
The Pull-Up
Kipping Chest-To-Bar PullUp
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4
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