Is it January 89th or whaaaaaaaaa?!
Bring on February here we go now!
Hope everyone has been enjoying their weekend are you are all looking forward to a bit of a friendly fundraiser this Saturday from 2-5. We’ll be having our Special Olympics and Adaptive athletes there as well!
CrossFit - 6/12/330/430/530/630
E3MOM - 5 Rounds (15minutes)
3 Deadlifts + 3-6 HSPU/Box Pushups
Build in weight each round and work your way through some different progressions for your handstand pushups. Goal here is for quality. Fatigue yourself a bit before the workout so you can work on efficiency in your movement.
8min Time Cap
Deadlifts (225/155lbs) (185/125lbs) (135/95lbs)
Little classic CrossFit here.
LiveFit - 9am
30secs at each station - 60secs rest x 6 rounds (18mins)
Spend 30 seconds at each station and then rest for a minute. Building an engine here.
5 Rounds - Slow Pace
30sec Hang from Bar
5 Strict Press (DBs)
10 Strict Situps
Take your time and build some grip, shoulder, and core strength.
Adaptive - 1030am
DB Clean and Jerk - 4 per arm x 3sets
MB Slam x 10reps x 3sets
20 Shuttle Wheels
Some straight up cardio here.
CrossFit 101 - 730pm
0: 6-10 DB Push Press
1: 45sec Plank
2: 10-15 Strict Situps
Some accessory work for our shoulders and some core to start the day.
Review T2B/Leg Raises/Knee Tucks
Review DB Snatch
15min Partner AMRAP - alternate movements
12 DB Snatches
6 Leg Raises/Knee Tucks/T2B
Get after it here with a super friend. Keep moving through these reps.
- Team 782