24
Feb
WOD 2/23
Warm-up
AMRAP 8
10 cal Row
30 sec Plank Hold
10 each Single Arm Russian KB Swings
30 sec Hollow Hang
10 cal Row
30 sec Plank Hold
10 each Single Arm Russian KB Swings
30 sec Hollow Hang
Strength
Core Circuit!
3 RFT
50 total MB Russian Twists
40 sec Single Arm Plank Hold (20 sec each arm)
30 sec Wall Facing HS Hold
20 MB Toe Reaches
3 RFT
50 total MB Russian Twists
40 sec Single Arm Plank Hold (20 sec each arm)
30 sec Wall Facing HS Hold
20 MB Toe Reaches
Metcon
Low intensity
Cross Training Games Open 18.1 (Ages 16-54) (AMRAP – Reps)
Complete as many rounds as possible in 20 minutes of:
8 Toes-to-bars
10 Dumbbell Hang C&J 50/35 lb
14/12-Cal Row
Beginner
AMRAP 20
8 Hanging Knee Raises
5 each arm DB Hang Clean and Jerks 35/20#
14/12 cal Row
AMRAP 20
8 Hanging Knee Raises
5 each arm DB Hang Clean and Jerks 35/20#
14/12 cal Row
Recovery
Cooldown
Forearms, hip flexors, glutes
Forearms, hip flexors, glutes