Tuesday 02.16.21 Workout

CROSSFIT

“9 to 5”

AMRAP 5:
15/12 Calorie Bike Erg
12 Pull-ups
9 Front Squats

Rest 5 Minutes

AMRAP 5:
12/9 Calorie Bike Erg
9 Chest to Bar Pull-ups
6 Front Squats

Rest 5 Minutes

AMRAP 5:
9/6 Calorie Bike Erg
6 Bar Muscle Ups
3 Front Squats

Outdoor & At Home Variation

AMRAP 5:
15 Shuttle Runs (10 Meters)
12 Alternating Dumbbell Plank Rows
9 Double Dumbbell Front Squats

Rest 5 Minutes

AMRAP 5:
12 Shuttle Runs (10 Meters)
9 Alternating Dumbbell Plank Rows
6 Double Dumbbell Front Squats

Rest 5 Minutes

AMRAP 5:
9 Shuttle Runs (10 Meters)
6 Alternating Dumbbell Plank Rows
3 Double Dumbbell Front Squats

WHITEBOARD BRIEF

Enter total REPS completed for each AMRAP
Your score will be the sum total of these three efforts
The big sticking points of the workout today will be the chest to bar pull-ups and the front squats
Hold a pace on the machine that allows you to thrive through these two more muscularly challenging stations
Thinking of the whole set ahead can be intimidating and may cause you to rest more than you want to during these quick 5-minute windows
Instead, think about just getting to the the half way (or just past half way) points
Here is a rep cheat sheet for each round:
1st AMRAP: 36/33 Reps
2nd AMRAP: 27/24 Reps
3rd AMRAP: 18/15 Reps

SCHEDULE A CALL

Become an active participant in your health.

More present at home and improved relationships with a healthy outlet.
SCHEDULE A CALL

#crossfit #fitness #gym #workout #fit #bodybuilding #fitnessmotivation #training #motivation #fitfam #muscle #gymlife #instafit #lifestyle #health #sport #fitspo #abs #strong #fitnessmodel #healthy #weightlifting #personaltrainer #gymmotivation #powerlifting #crossfitgirls #wod #cardio #instagood #bhfyp

#yoga #love #fitnessaddict #gains #strength #nopainnogain #fitnessgirl #bhfyp #o #healthylifestyle #fitlife #running #crossfitter #body #weightloss #academia #crossfitgames #crossfitlife #follow #shredded #squats #girlswholift #nutrition #like #treino #bodybuilder #mma #dieta #deadlift #diet

By | 2021-02-16T09:35:10+00:00 February 16th, 2021|Blog Entry, Box Brief, WOD, WOD Notes|Comments Off on Tuesday 02.16.21 Workout