CrossFit — February 11, 2020



1:00 DB Plank Pass Throughs 35/25
5 x :05 Hollow, :05 Rest
1:00 Up + Down Dogs
1:00 Waiters Walk 35/25 (:30 each arm)
:30 Hollow Rocks
1:00 Inchworms + Push Up
1:00 DB Push Press 35/25 (:30 each arm)
:30 V-Ups/Hollow Tucks
:30 Hollow Rocks
10 Scap Pull Ups
10 Beat Swings
10 Kipping Knee Raises
Toes-To-Bar (1 Max Rep set @ 0:00)
*Scale to Toes to Target/Knee Raises
Metcon (AMRAP – Reps)
From 4:00-7:00
As Many Sets of Toes to Bar as Possible

*Sets must be unbroken @ 40% of your max set from part 1
*Scale to Toes to Target/Knee Raises
*Score is number of unbroken SETS
Metcon (AMRAP – Reps)
15:00 EMOM
A: 14/11 Calorie Row
B: 10 Shoulder to Overheads 115/80
C: Max Bar Muscle Ups

*Rx+ 17/13 Calorie Row, 155/105#
*Health and Fitness: 12/10 Calories, 75/55#, Max Chest to Bar Pull Ups
*Score is TOTAL REPS. Note that reps may be different based on Rx, Rx+ and H&F
*Stimulus: Pick a calorie target you can complete every minute and a barbell weight you can do the 10 reps unbroken. Muscle Ups can be modified to Jumping Muscle Ups or your highest difficulty pulling movement (C2B, Pull Ups, Jumping Pull Ups, Ring Rows)

Accessory Work
4 Rounds
25’ Regional Lunge Arm 1
25’ Regional Lunge Arm 2
10 2-KB Bent Over Rows
1:30 Rest
*Regional Lunge has a KB in each hand with one in the front rack and other locked out overhead.

Cool Down
Lacrosse Ball Smash Traps and Delts
Banded Lat Stretch and Shoulder Distraction