CrossFit WOD Wednesday Feb 28th, 2018

 In WOD

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Upcoming Clinics at CrossFit Reignited

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March 3rd – CrossFit Aerobic Capacity Course with Chris Hinshaw (Reminder ILM Closed March 3rd)

April 7th & 8th – CrossFit Level One Trainer Course

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

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WU: Reignited Coach WOD Prep (No Measure)

Coaches Notes

A1-4 are meant to be part of your activation warm up. Adjust accordingly as you see fit to make sure you are finished in your 60 minute class time frame.

A1-4: Metcon (No Measure)

A1-A4

A1. Bent Over Single Arm DB Row; 6 reps each

rest 30 sec

A2. DB Death Marches; 20 reps @1010

rest 30 sec

A3. Single- Arm DB Arnold Press from seated; 8-10 per each

rest 30 sec

A4. Parter Assisted Glute Ham Raises; 10-12 reps

rest 60 sec

x3

B: Metcon (AMRAP – Reps)

B. Every 90 sec for 24 minutes

(4 sets of each)

Rx+

Station 1 – 5-10 Muscle-Ups

Station 2 – 400 meter Row or Run (outdoors)

Station 3 – 8-15 Chest-to-Bar Pull-Ups

Station 4 – 20-25/15-20 Calorie Assault Bike

Rx

Station 1 – 5-10 Bar Muscle-Ups

Station 2 – 400 meter Row or Run (outdoors)

Station 3 – 8-15 Chin Over Bar Pull-Ups

Station 4 – 20-25/15-20 Calorie Assault Bike

L1

Station 1 – 5-10 Strict Ring, Bar, or Bench Dips (use band for assistance)

Station 2 – 400 meter Row or Run (outdoors)

Station 3 – 3-6 Strict Supinated Grip Pull Up (use band for assistance)

Station 4 – 15-20/10-15 Calorie Assault Bike

* Stagger groups to start evenly on each station

* Record total combined reps for Station 1 & 4

Post Workout Cool down & Mobility 20 min

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