Red. White. And Blue.
Announcements:
• Bring-A-Friend Day this Friday, 2/5
• Yoga this Sunday, 2/7 @ 9:30am
• Please ensure you are using the supplies provided to wipe down your station/barbell/pull-up bar to keep the facility sanitized and clean for the next class
• “Date Night Weight Night II” starts Friday night, 2/26 from 6-9p. Register for the CrossFit Games Open now and join Team CrownTown
Monday
CrossFit
1)
Barbell:
EMOM X 5 of:
5 Touch & Go Power Snatch, same load across
2)
WOD:
15 minute AMRAP of:
Buy-in: Row 60 calories, then in remaining time:
8 Front Squats, 115/75
10 Knees to Elbows
12 HR Push-ups
3)
Optional Accessory Work:
3 sets NOT for time of:
20 Windshield Wipers
25 Banded Good Mornings
30 Banded Steps
BaseFit
WOD:
3 rounds for time of:
25 Burpee Box Jumps, 24/20
50 Banded Good mornings
50 ABMAT SU
Barbell Club:
1)
Bench Press 5-5-5+ @ 65/75/85 % of your 1RM*
*always use 90% of your actual 1RM when calculating percentages
+ means failure reps and keep track of that number
2)
Incline Dumbbell Press, 4 X 10
3)
Dumbbell Pec Flys, 3 X 15
4)
Dumbbell Pullovers, 3 X 20
Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level
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