CrossFit — February 10, 2020



200m Run
1:00 Plank Hold (in push up position)
1:00 Air Squats
1:00 Bear Crawl
200m Run
1:00 Push Ups into Down Dogs
1:00 Back Squats (blank bar)
1:00 Up Downs
200m Run
1:00 Back Rack Jump Squats
1:00 Wall Facing Handstand Hold
Back Squat (5 Reps Every 3:00 x 5)
*All Sets @ 60% 1RM
*This is a ‘back off’ week before testing our max next week, so the goal is quality over weight!
Metcon (Time)
3 Rounds for Time (15:00 Cap)
400m Run
15 Handstand Push Ups
10 Burpee Box Jump Overs 24/20

*Health and Fitness: 5 Wall Walks in place of HSPUs
*Stimulus: HSPUs should be completed in 3-4 sets, can scale reps to 10 if needed to better stay within the time cap. Scale Box Height to allow you to jump with confidence

Accessory Work
8 Rounds x :20 Work, :20 Rest
Bus Driver Squat Hold 25/15
*Hold Bottom of Squat with Plate extended in front of you

Cool Down
Foam Roll Quads and Calves
Lacrosse Ball Smash Delts and Plantar Fascia