CrossFit — February 6, 2020



Lunge to Far Wall
3 Wall Walks
Lunge Walk Back
1:00 Single Unders
KB Front Rack Lunge Walk Down
:30 Kicking Up to Handstand
KB Front Rack Lunge Walk Back
1:00 Jump Rope Flow
15 KB Goblet Squats
10 Pike Bear Crawl HSPUs
1:00 Double Under Practice
Back Squat (4 Reps Every 3:00 x 4 @ 85%)
Metcon (Time)
2 Rounds for Time (14:00 Cap)
100 Double Unders
20 Front Rack Lunges 125/85
20 Handstand Push Ups

*Rx+ 155/105
*Health and Fitness: 100 Single Unders + 50 Jumping Hip Double Taps, 95/65, Seated DB Presses
*Stimulus: Each movement should be able to be completed in 2:00 from start to finish. Scale Double Unders to a realistic target for YOU or the H&F scale. Scale HSPUs to mats/pads as needed or heavy seated DB presses

Accessory Work
3 Rounds
10 DB Bench Presses
20 Hollow Rocks
2:00 Rest
*Choose a DB weight that allows you to perform the bench presses unbroken

Cool Down
Foam Roll Quads, Glutes and Calves
Lacrosse Ball Smash Delts + Plantar Fascia
Couch Stretch + Pigeon Pose Stretch