CrossFit WOD, February 11, 2020

CrossFit WOD, February 11, 2020

WOD for 2.11.20

Warm-up
Warm-up
Coach will lead you through some stretches

Strength
Metcon
GYMNASTICS STRENGTH

AMRAP x 5
2 Conans
Max Unbroken Push-Ups

AMRAP x 5
5 Strict Pull-Ups — on the last rep hold your chin over the bar as long as possible and then lower as slow as possible
:20 Hollow Hold

AMRAP x 5
5 Ring Rows (make them HAAAARD)
5 Strict Dips

Workout Of The Day
Metcon (AMRAP – Rounds and Reps)
AMRAP x 15
35 Double Unders
6 Burpee Box Jump Overs (24/20")

Coaches Note
Scaling options for Gymnatics Strength work:
Conans = 200′ Bear Crawl
Push-Up = Knee Push-Up
Pull-Up = Band Assisted Pull-Up
Dips = Band Assisted Dips or Box Dips

MetCon Notes: this one is going to hurt. It is completely possible to do both the 35 Double Unders and Burpee Box Jump Overs in 1:00. So the goal here is to sustain that output over 15:00.

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