Thursday, February 20th

CROSSFIT

***DELOAD WEEK***

WOD:

4 Rounds For TIme

2 Rope Climbs

8 DB Box Step Ups and Over (24”/20”)  50/35

10 Single Arm DB Shoulder - 2 - OH

STRENGTH:

Every :30 for 8:00

1-10 Toes-To-Bar

Rest 3:00

Everyone :30 for 8:00

1-10 Handstand Push Ups

*Time domain has increased by 1:00 from the following week.

*We are working on increasing the work capacity for both movements.

SWEATFEST

Buy-In: 1,600m Row

21-15-9:

HEAVY KB Deadlifts

Step Up and Overs

Push Ups

Cash-Out: 1,600m Row

CROSSFIT FOR SPORT

STRENGTH:

Deadlift

5-3-1+

70%-80%-90%

WOD:

“Christine”

3 Rounds for Time:

Row 500m

12 Bodyweight Deadlifts (lighter as needed)

21 Box Jumps