21
Feb
Wednesday, February 23 Brief
Crossfit Garage – CrossFit
Warm-up (No Measure)
AMRAP X 9
10/8 Cal Bike/Row (@ Increasing Pace)
8 Clean Grip Deadlift
4 Muscle Cleans
:20 Tall Plank Hold
Weightlifting
Deadlift (3×1)
*1+ reps on last set
Metcon
Ascending Power Clean Echo (Time)
10-20-30
Power Cleans (95/65lbs)(43/29kg)
Calorie Bike
Bike Cals: 8-18-25 for Women
Row Cals: 12-24-36
Finisher
3 Sets:
20 Alternating Single Leg V-Ups
10/10 Single Leg Glute Bridges
-Rest 1 minute between sets-
Bright Spot
Power Clean
Cool Down
1:00 Knees to Side Stretch/Side