The Workout of the Day

2018.2.28 CROSSFIT

CrossFit IPA – CrossFit Metcon (Weight) 3 sets for quality: 8 Incline DB bench Rest 1 min 12 renegade rows Rest 1 min 12 Australian pull-ups Rest 1 min Metcon (Time) Partner WOD: ROW 10-11-12-13-14-15 HSPU 5-6-7-8-9-10 Perform WOD as a couplet with a partner. You will each complete all the above reps, alternating rounds.

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2018.2.27 CROSSFIT

CrossFit IPA – CrossFit Sumo Deadlift ( 6-4-2-6-4-2 Start @ about 70%) Metcon (AMRAP – Reps) 5 rounds: 1 min Assault Bike 1 min wall balls 1 min power cleans* 1 min rest *RX .75 bodyweight RX+ BW Metcon (No Measure) BONUS Stretching

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2018.2.26 CROSSFIT

CrossFit IPA – CrossFit Shoulder Press (6×3) *superset w/ 4-6 strict chinups Metcon (Time) 5 rounds for time: 50ft. OH plate walking lunge 50ft. Seal walk 5 bar muscle ups 200m Run Metcon (No Measure) Bonus Core – 3 sets Superman’s x 10 Boat Pose x 30sec

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2018.2.24.CROSSFIT

CrossFit IPA – Team WOD Crossfit Games Open 18.1 (Ages 16-54) (AMRAP – Reps) Complete as many rounds as possible in 20 minutes of: 8 Toes-to-bars 10 Dumbbell Hang C&J 50/35 lb 14/12-Cal RowHeats will run every 25 minutes, beginning at 10am Crossfit Games Open 18.1 Scaled (Ages 16-54) (AMRAP – Reps) Complete as many

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2018.2.24.CROSSFIT

CrossFit IPA – CrossFit Crossfit Games Open 18.1 (Ages 16-54) (AMRAP – Reps) Complete as many rounds as possible in 20 minutes of: 8 Toes-to-bars 10 Dumbbell Hang C&J 50/35 lb 14/12-Cal RowHeats will run every 25 minutes, beginning at 10am Crossfit Games Open 18.1 Scaled (Ages 16-54) (AMRAP – Reps) Complete as many rounds

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