CrossFit & Sweat WODs Tues Feb 18th 2020

A special Valentines day contest for our couples! Put your names and the date in the sparkly envelope at the front desk every time you workout together. Every workout together is an entry and increases your chances of winning. Remember if your person doesn’t work out here, they can always try 2 classes for free!

CrossFit:

A.) 10min. EMOM:
3 Power Snatch

Work up to about 60-70% and work on form and efficiency. We just maxed our CF Total yesterday so I do not want to see people maxing today. You may build a little as you go.
*If you’re going much lighter and just working on form, you may do 5 reps instead to get a little better workout in.

B.) 20min. AMRAP:
10/7 Cal Assault Bike, Row or 100m Run
7 Pull-Ups
7 Clean and Jerks 135/95

Cool Down:

Walk 200m

Sweat:

A.) Every 2min. x 10 Rounds:
12/9 Cal Row
7 DB Burpee Deadlifts 50/35
7 Box Jumps 24/20

Rest 4min.

B.) 3 Rounds For Time:
25 Wall Balls (20/14)
25 Reverse Sit-Ups holding a barbell 45/35
50 Russian Twists with (2) 5lb plates (L+R= 2 reps)

Reverse Sit-Up: lying on your back with a barbell held in the “finish” position of a bench press… Bring your feet off the floor, knees to chest, and feet go straight up with your tailbone coming off the ground. Holding the bar makes these a lot harder. Feet never touch the ground.

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