CrossFit WOD, February 24, 2022

December 12, 2022
CrossFit WOD, February 24, 2022



8:00 AMRAP
1:00 Bike
6 Diamond Push Up
6 Ring Rows / Strict Pull Ups
10 Alt. reverse Lunges
12 Hollow rocks

Specific Prep

10:00 to practice/warm up Muscle ups for OPEN and strict gymnastics for FIT/BUILD

10-15s passive hang
10-15s active hang
5 scap pull ups
5 jumping + eccentric pull ups
2-3 strict pull ups

then progress into your specific movement and get a few practice reps



Casino (AMRAP - Rounds and Reps)

AMRAP 22:00
21/18 cal bike
7 Strict dips
30 Double unders
7 Strict Pull Ups
30 Double unders
7 Strict Knees to Elbows

30/21 Cal Bike
5 Bar Muscle Ups
50 Double Unders
5 Ring Muscle Ups
10 alt. pistols
50 Double unders
Focus is smooth and strong effort throughout with a little practice on strict gymnastics and double unders while building aerobic capacity and working on quality consistent effort.

Cool Down/Stretch

2 Rounds Through
Right Leg + Left Leg
:15sec Down Dog
:30sec Low Lunge
:15 Elbow to Knee and Rotate
:15sec Reach to Sky and Hold
:30sec Half Kneeling Hamstring Stretch
:30sec Half Pigeon

Continue Reading

pushpress gym management software for boutique gyms and fitness studios