CrossFit – Thu, Feb 20
Week 7, Last Week of the Cycle! One rep max's or a single heavy on most days with some good Open prep workouts mixed in.
Next week the Crossfit Open starts! Be sure to sign up on the white board if you will be participating in the In-House Open so we can get an idea of how many teams we will have!!!
Warm Up
Deadlift (10 Minutes to get to a 1RM or 1 Heavy Deadlift)
Metcon Warmup
10 Minutes Moving Through
:45 Row
:30 Farmers Hold
:45 Echo Bike
10 Lateral Box Step Ups
Big Sky (AMRAP – Rounds and Reps)
Amrap 30 minutes
Partner Split
200 Ft Dumbbell Farmers Carry
600m Row
100 Ft Bodyweight Walking Lunge
28 Cal Echo Bike
Mobility
Hip Halo
3 Rounds
Banded Good Mornings
10 Single Arm Kettlebell RDL (R/L)