02.05.2020 CrossFit Total or Alternative WOD

Warm up
2 rounds:
Bike or Row 10/7 cals
Posted Single-Leg Deadlifts x 8-10 reps @ 3011 (Left Leg)
Posted Single-Leg Deadlifts x 8-10 reps @ 3011 (Right Leg)
Half Kneeling single arm DB Press x 8 reps/side


Mobility: https://www.instagram.com/p/BqOqcn0FVvX/
10 x banded pull thrus
25 feet perfect stretch walk10 x KB behind the back good mornings
box stretch x 5 deep breaths



WOD
CrossFit total if you didn't complete it on Tuesday

Alternative WOD  (18:00)
4 sets of 3:00 work, 1:30 rest
pick up where you left off
3 ring dips
6 box step ups 24/20" with DBs 50/35 35/20

9 power cleans 95/65 75/55

Post WOD - Legs and Core
3 sets:
A1. 30sec Dual KB Rack Wall Sit
- rest 15sec -
A2. 10 Dual KB Rack Walking Lunge
- rest 15sec -
A3. 10 Dual KB Rack Squat
- rest 15sec -
A4. 30sec Dual KB Hollow Flutter Kicks
Rest as needed



February Monthly Challenge
day 5- pistol 5 reps each side.  Be sure to alternate sides
OR touch down squats

Other challenges this month
Complete

100 calories on the assault bike