CrossFit WOD Saturday Feb 24th, 2018



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March 3rd – CrossFit Aerobic Capacity Course with Chris Hinshaw
April 7th & 8th – CrossFit Level One Trainer Course

CFR Cape Fear, CFR Hampstead, CFR Leland, CFR Wilmington – CrossFit

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THE WEEKEND is here….. PUT your hands UP!

WU: Reignited Coach WOD Prep (No Measure)

Coaches Notes

A1-A2 are meant to be part of your warm up and skill prep

Feel free to adjust as needed to fit your hour time frame

A1-2: Metcon (No Measure)

A1. Death March x 20 reps @ 1010

Rest 60 seconds

A2. Tempo Ring Dips x 10-12 reps @ 2111

(stick with the tempo and full range of motion)

Rest 60 seconds

* For Ring Dip perform with a light band and keep tempo or on straight bar if necessary (Bench Dips also are a option)

B: Metcon (AMRAP – Rounds and Reps)

B. 30 min AMRAP

30/20 Calorie Assault Bike

Followed by. . .

Three rounds of:

5 Strict Supinated Grip Pull-Ups (use band if necessary)

10 Push-Ups

15 Air Squats

Followed by. . .

100 Double Unders (or 300 Single Unders

* stagger groups from Assault Bike start

Post Workout Cool down & Mobility 20 min

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