Workout of the Day

Here’s our WOD for today.
CrossFit - Wed, Feb 28
Warm-up
Warm Up

1. Movement Prep/Activation
2 sets:
10 Banded Pull Aparts
10 Banded Face Pulls
-into-
3 sets:
45-second Ski (or Row)
5 Bench Press (Build across sets)
10 Bird Dogs
5 Downward Dog/Seal Pose

2. Strength
5 sets of 5 Bench Press @70% of Heavy Single (Week 1)
* Complete a set on the 2 minutes *

3. Workout Prep
2 sets:
5/4 Calorie Ski (or Row)
3 Push Ups

Strength/Accessory
Bench Press (Weight)

5 sets of 5 Bench Press @70% of Heavy Single (Week 1)
* Complete a set on the 2 minutes *

Workout
Deviled Eggs (2 Rounds for reps)

2 sets
27-21-15
Calorie Row
Push-Ups
-Rest 5:00 between sets.-
(the female reps apply only to the calories)
* Repeat from March 1st, 2023

Modified
2 sets
21-15-9 (16-12-8 for women)
Calorie Row
Bar Push-Ups
-Rest 5:00 between sets.-

  • Target time each set: 5-6 mins
  • Time cap each set: 7 mins
Cooldown/Mobility
Mobility

1 min seal pose
1 min bicep stretch on wall
1 min tricep lacrosse ball smash (each side)