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WOD

CrossFit WOD, February 13, 2020

By February 12, 2020 No Comments

2.13.2020

Daily Mindset
"Creativity is allowing one to make mistakes. Art is knowing which ones to keep." – Scott Adams
We all want to create something amazing in this life. A successful career, building a deep relationship, to anything and everything between. In this process, we easily forget how crucial it is to allow ourselves to make mistakes.
We learn after mistakes, no question about that, but there’s something even more important here – the will to try so hard, that we make mistakes. If we are living in a state of fear, that we’ll fumble the ball or miss the chance… we never take the risk. We move through life on safe.
Just like training for a 200lb snatch, we wouldn’t expect to be able to lift the weight on Day 1. We’d start at a lighter load, steadily building over the weeks. Countless misses and technical faults along the way, but we still come back to try once more. Fine tuning, until we’ve reached our "art".

Warm-up
Up (0-10:00)
2 Minutes For Quality
6 Calorie Bike
6 Air Squats
6 AbMat Sit-ups

2 Minutes For Quality
6 Russian Kettlebell Swings (Light Weight)
6 Reverse Lunges
6 Push-up to Down Dogs

2 Minutes For Quality
6 Alternating Box Step-ups
6 Knees to Chest
6 Frog Hops

Mobility (10-15:00)
Cat-Cow flow: 1 Minute
Shoulder to Floor: 1 Minute each side
Straddle: 1 Minute
Kneeling Split: 1 Minute

Teach/Movement Prep
(15-25:00)
BIKE & ROW – Bodyweight
Movement Prep
Establish Row Seating Position
30 Seconds Moderate Row
Establish Bike Seating Position
30 Seconds Moderate Bike

Abmat Sit Ups – Swing the arms
Movement Prep
5 abmat sit ups no arms
5 abmat sit ups w/ arm swing

Burpees – Breathing

Movement Prep
20s plank
10 shoulder taps
5 burpees practicing breathing

Metcon
(30-60:00)
Two Seater (Time)
5 Rounds @ 70-75% pace
15/12 Calorie Row
25 AbMat Sit-ups

Directly Into…

5 Rounds:
15/12 Calorie Bike
20 burpees

Keep pace consistent through all rounds

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