CrossFit – Sat, Feb 10
Warm-Up
Warm-Up
SUGGESTED MOBILITY ROUND
8 Bootstrappers
10 Glute Bridge-Ups
8 Cat Cows
10 Squat with Thoracic Rotation
Into…
1 ROUND
10 Lunge-Lunge-Squats
:30 Dead Hang
10 Scap Pull-Ups
Into…
1 ROUND
10 Air Squats
6/6 Single Arm Ring Rows
10 Kip Swings
Into…
1 ROUND
10 Jump Squats
10 Ring Rows
5 Dynamic Kips (Rig or Rings)
Skill – All
EMOM x 6 MINUTES
Complete Gymnastics Option*
*Gymnastics Options…
3-5 Pull-Ups
2-3 Chest to Bars
1-2 Ring Muscle-Ups
(No Measure)
Workout of the Week – Performance
CLEARED FOR TAKEOFF (PERFORMANCE) (Time)
12 ROUNDS FOR TIME
5 Front Squats (155/105)
3 Ring Muscle-Ups
(Score is Time)
KG BB: (70/47.5)
Workout of the Week – Fitness
CLEARED FOR TAKEOFF (FITNESS) (Time)
12 ROUNDS FOR TIME
5 Front Squats (115/75)
6 Pull-Ups
(Score is Time)
KG BB: (52.5/35)
Optional Cool Down – All
2-3 SETS FOR QUALITY
10 Barbell Rollouts
5/5 Sciatic Nerve Floss
5 Cat/Cows
-Rest as Needed b/t Sets-
(No Measure)