Monday February 4, 2019

Monday February 4, 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!

https://games.crossfit.com/


Workout of the Day

Warm Up
EMOM 8
*Row for cal and perform secondary movement in time remaining
Min 1: 6/4 Cal Row + Squat Hold
Min 2: 6/4 Cal Row + Active Bar Hang
Min 3: 6/4 Cal Row + Blocked Squats
Min 4: 6/4 Cal Row + Ring Rows
Min 5: 6/4 Cal Row + Samson Stretch
Min 6: 6/4 Cal Row + Alternating Spidermans
Min 7: 6/4 Cal Row + Step Ups
Min 8: 6/4 Cal Row + Kipping Swings

Mobility
10 Squat Therapy Squats

Part I
EMOM 10
3 Front Squats (moderate-heavy)

*Build in weight for first 5 minutes, then hold across for the remaining 5 minutes

Workout Prep
5 Front Squats (WOD weight)
5 Pull Ups
5 Box Jumps

Part II
3 Rounds For Time
10 Front Squats (135/95)|(95/65)
15 Pull-ups
20 Box Jumps (24/20)