February 28, 2023

February 27, 2023
Daily WOD

CrossFit – Tue, Feb 28

Warm-up

A. General

2 Rounds

30 seconds DU or Single under

6 /6 Single Leg Glute Bridge

30 Seconds BEat Swing

B. Mobility

Leg swings

10/10 Front to back

10/10 lateral

10 Samson lunges

C. Specific

3 sets

4-6 Alternating Back rack lunge @ascending

Weightlifting
Weightlifting (Weight)

Back Rack Lunges

3 x 12 Alternating @RPE 7/10

Rest 1:30-2:00 between sets

TC: 10 minutes

Score: Weight

Scaling Options

Beginner

3 x 8

Intermediate

As written

Perform

Front Rack walking lunge

3 x 50′ @RPE 7/10

Metcon
Metcon (Time)

8 rounds for time, After round 5, rest 1:00

6 Push Press 135/95 Lbs

20 Double-unders

6 OH Squats 135/95 lbs

20 Double-unders

TC: 15 Mins

KG: 60/43

Score: Time, excluding rest

Scaling Options

Beginner

4 Push Press @ 45/35 lbs

20 Single Unders

4 OH Squats @ 45/35 lbs

20 Single Unders

Intermediate

6 Push Press @ 115/75 lbs

20 DU

6 OH Squats @ 115/75 lbs

20 DU

Perform

3 x Amrap 6

6 OH Squats @135/95

6 Strict HSPU

20 Double unders

rest 2mins between sets

Extra Accessory
Upper Accessory (Weight)

Windmills

3 x 10/arm

Rest 30-60 seconds between sets