Wednesday- February 21st

Weekly Warm-Up: 10 min. AMRAP

+ Today's Warm-up Movements:

*Hip Swings

*Scorpion x 16

*Build Deadlift up to WOD weight in 3 sets (or more)

A. Form Check

2 rounds of 3-5 reps of:


Box Jumps

Single-under Jumproping



Calorie Row

*Focus on proper movement, technique, and also quick transitions for the WOD


EMOM x 20:

Min 1: 7 Deadlifts (185/135#) + 7 Box Jumps (24/20″)

Min 2: 50 Double-under (100 Singles)

Min 3: 7 Wallballs (20/14#) + 7 C2B Pull-ups

Min 4: 15/12 Calorie Row Min 5: Rest

For the next five weeks, we will be conducting “tune up" training on Wednesdays. Comprised of movements we may see during the CrossFit Games Open (each Monday for the next five weeks), we can fine tune our mechanics of these motions at measured intensity. SCALE MOVEMENTS AND REPS AS NEEDED to complete in under 45 seconds each minute.

C. IT Band Hell 1-2 minutes in each position

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