Tuesday February 5, 2019

Tuesday February 5, 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
On a 10 Minute Clock
Complete as many quality rounds of:
6 Suitcase Good Morning (Dumbbells trace down side of legs from waist)
50’ Farmer Carry
6 Kneeling Filly Presses (Right)
‘50 Filly Walk (Right)
6 Kneeling Filly Presses (Left)
‘50 Filly Walk (Left)
6 DB Bent Over Rows

Skills & Drills
DB Push Press
Movement Prep
With a light pair of DB’s:
7 Dip & Stands (*Focus: elbows in front, feet under hips, vertical dip, vertical “Stand”)
7 Dip & Drives (*Focus: smooth controlled descent with an aggressive drive through heels to stand)
7 Pause Push Presses (*Focus patience between the drive of the legs and the push of the arms)

Workout Prep
2 Sets
6 DB Push Press and 6 Alternating Lunges building to WOD weight

Training
EMOM 16
MIN 1 — Max Cal Bike
MIN 2 — 12 DB Push Press (50/35)|(35/25) + 6 Up-Downs
MIN 3 — 12 DB Suitcase Lunges + 6 Up-Downs
MIN 4 — Rest

Cool Down
1 Min Couch Stretch/Leg
1 Min Pigeon/Leg