Workout: Monday, Feb 18, 2019

Red Wolf CrossFitClass: Workout of the Day

Red Wolf Crossfit - WOD

Vikings Week 3
Within a 15 min window complete 4-6 sets of the following:
6/leg Bulgarian Split Squat
rest 30 sec
3 Weighted Pull Ups [Supinated] + 5-7 Strict Pull Ups [Pronated]

*Fitness: 10 Jumping Negatives or Seated Pull Up (30X2) Tempo
rest as needed*

*Score heaviest split squat as set 1 and pull up as set 2

Three by Three
3 RFT:
21 KB Swings (Blue/Green)
21 Box Jumps 24/20″

Fitness:
3 RFT:
15 KB Swings (choose weight; perfect mechanics)
15 Box Step Ups

Rx+
3 RFT:
30 Alt. DB Snatch 50/35#
30 Box Jumps 24/20″