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CrossFit — February 16, 2021

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2021.02.16

Warm-up
:30 jump rope practice
10 air squats
10 alt. box step ups
5 push ups
:30 jump rope practice
10 tall alt. box step ups
5 negative ring dips
5 shoulder press
:30 jump rope practice
6 box jump step downs
6 push press
Push Press (5 x 7)
3-5 strict C2B after each set (or your most difficult pull)

increase weight across the 5 sets, refer to previous 7 rep.

AT HOME: 5x 7 SA KB/DB push press

Metcon (AMRAP – Rounds and Reps)
12:00 AMRAP
8 HRPU
12 air squat
16 box jumps (24/20)
perform 32 single under E3MOM starting @ 0:00

Masters 60+ 16/12 box
Metcon (AMRAP – Rounds and Reps)
12:00 AMRAP
8 ring dips
12 alt. pistols
16 box jumps (24/20)
perform 24 dubz E3MOM starting @ 0:00

B+ high ring dips (meaning a RMU must be performed)

(dubz do NOT count in number of reps)

AT HOME:
12:00 AMRAP
8 push ups
12 alt. pistols
16 step ups
perform 24 dubz E3MOM starting @ 0:00