CrossFit – Fri, Feb 17
American Fit Co Northwest – CrossFit
Warm-up
On a 6:00 clock:
:30 Row
10 PVC pass-thrus
5 med-ball ground-to-overheads
5 med-ball thrusters (reach for the lockout)
5 false-grip ring rows
5 low ring muscle-up transitions
WALL-BALL AND TOES-TO-BAR REVIEW
2 sets:
5 kip swings
5 wall-ball shots
2 sets:
5 kipping knee raises
5 wall-ball shots
1 set:
5 toes-to-bars
5 wall-ball shots
CLEAN REVIEW
3 sets x 3 touch-and-gos + 3 single cleans (increase weight each set)
(building to workout weight)
PRACTICE ROUND
1-2 sets:
5 pulls on the rower
5 toes-to-bars (or scaled variation)
3 cleans as singles
1-3 muscle-ups (or scaled variation)
Metcon
CrossFit Games Open 14.4 and 23.1 RX (Ages 16-54) (AMRAP – Reps)
14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots
30 cleans
20 muscle-ups
F: 14lb ball to 9ft target, 95lb
M: 20lb ball to 10ft target, 135lb
CrossFit Games Open 23.1 Scaled (Ages 16-54) (AMRAP – Reps)
14 minutes of:
60-calorie row
50 hanging knee raises
40 wall-ball shots
30 cleans
20 chin-over-bar pull-ups
F: 10lb ball to 9ft target, 65lb
M: 14lb ball to 10ft target, 95lb