Friday- February 22nd

Weekly Warm-Up: 10 min. AMRAP

+ Today's Warm-up Movements:

*Lat stretch x :30 each

*Pec stretch x :30 each

A. Strict Press, Push Press, Bench Press OR Jerk

(you get to choose, but it is recommended that you will stick with the same lift for the next 8 weeks)

Build to 3RM

*please be mindful of the time and finish in 10-15 minutes

B. “Copycat”

AMRAP 20:00

3 Kettlebell Swings (53/35)

3 Hand-Release Pushups

3 Calorie Row…

Add (3) Repetitions Each Round

C. Buy-Out

Quad Smash x 2:00 each

*WE WILL BE DOING THE CROSSFIT OPEN WODS ON MONDAYS!