CrossFit GBAR3 WODs
Monday, Feb 23
WOD
AMRAP in 27m
5 Pull Ups
10 Burpee Box Jump Overs (24/20)
15 Sit Ups
500/400m Row
Tuesday, Feb 24
STRENGTH
Power Clean 4×5; 2×2
WOD (See 12.15.25)
30-20-10
Alt DB Power Snatch (50/35)
Walking Lunges
Wednesday, Feb 25
WOD
4 Rounds for Time
10 Med Ball Cleans (20/14)
15 DB Push Press (45/30)
20 KB Swings (55/40)
200m Med ball Carry
Thursday, Feb 26
WOD
E5MOM for 20 Minutes
Option A:
400m Run
10 Push Ups
15 Wall Balls
Option B:
400m Jog
10 Push Ups
15 Air Squats
Option A: Standard WOD
Option B: Reduced load option for Open Participants
Friday, Feb 27
WOD: CROSSFIT OPEN 26.1
Active Recovery
EMOM for 24 minutes (:50 work, :10 transition)
1. Bike (60% effort)
2. Inchworm Snaking Push Ups
3. Box step ups (bodyweight)
4. Side Plank (switch sides after :25)
5. Box tricep dips
6. Child’s pose hold