CrossFit WOD, February 24, 2020

WOD for 2.24.2020
This is a strength work de-load week. We will use the time we normally lift or do gymnastics skills for some much needed structural balance and core work.

Warm-up
Metcon
3 Rounds
15/10 Cal Bike
10 World’s Greatest Stretch
5 Inch Worms + Push-Up

Strength
Warm-up
5 Rounds For Quality
10 Bird Dog Row (R)
10 Bird Dog Row (L)
10 Singe Leg Glute Bridge (R)
10 Singe Leg Glute Bridge (L)

**use the DB that you will use for the MetCon

Workout Of The Day
Metcon (AMRAP – Reps)
AMRAP x 5
30 Sit-Ups
20/15 Calorie Bike
with remaining time max rep single DB front rack walking lunge steps 50/35 lbs)

AMRAP x 5
30 Sit-Ups
20/15 Calorie Bike
with remaining time max rep Single DB Step-Ups (50/35 lbs)

AMRAP x 5
30 Sit-Ups
20/15 Calorie Bike
with remaining time max rep single DB front rack walking lunge steps 50/35 lbs)

AMRAP x 5
30 Sit-Ups
20/15 Calorie Bike
with remaining time max rep Single DB Step-Ups (50/35 lbs)

There is no rest between these AMRAP’s. Your score is the total number of lunges and step-ups you get done.