Friday February 8, 2019
Events & Announcements
2019 CrossFit Open is just about a month away. Follow the link below to get signed up and join our community for 5 weeks of awesome fun!
Workout of the Day
Warm Up
AMRAP 5
5 Slam Balls
10 Blocked Squats
20 Mountain Climbers
Mobility
1 Min Spiderman Stretch/Side
Skills & Drills
Rowing
Focus: Heels Down; Seat Away from Feet!
Movement Prep
30s Easy Row w/ pause at chest
30s Moderate Row w/ pause at chest *Focus: Powerful drive, not cycle speed
30s Hard Row w/ pause at chest
Workout Prep
EMOM 6
Odd: Row – Easy —> Mod —> Workout Pace
Even – Inch-worms —> Up Downs —> Burpees
Training
EMOM 20
MIN 1: 20/15 Cal Row
MIN 2: 15 Burpees
*Scale as needed to accomplish the work in each minute in :50-:45 or less.
Finisher
3 Sets
10 Slow Pike-Ups on Rower
10 Push-ups (31X1)
-Rest as needed b/t sets-