February 11, 2023

CrossFit – Sat, Feb 11
Hey guys! Get signed up for the CrossFit open. Go to CrossFit.com to get started or ask a coach for help. The first Friday Night Lights will be on Feb. 17th at 6:00 p.m. The theme is Mardi Gras. Be there at 5:30 for workout briefing.


A. General

3 min Machine @ increasing intensity

B1. Mobility

Prayer stretch

2-3 sets of 5 deep breaths

Rest as needed between sets


B2. Mobility

Half kneeling hip flexor stretch

5/5 reps @ 7 sec hold- Glute contraction


Running drills:

– Arm action drill: https://youtu.be/XiES8Mygfj4

– High knees against wall: https://youtu.be/zkBD86mSliQ

– A skip:https://youtu.be/A7r6yCpmSrA

– Butt kicks: https://youtu.be/xRjl6d9mtCo

– Lean into jog: https://youtu.be/Keh2a-__Z9I

Metcon (Time)

4 rounds for time

15 Burpees

30 Russian KB Swings @ 32/24kg

800m Run/750m row/1600m bike

TC: 30 min

Score: Time

Scaling Options


10 Burpees to plank

20 Russian KB Swings @ 16/8kg

400m Run/Row/800m Bike


15 Burpees

30 Russian KB Swings @ 24/16kg

800m Run/750m row/1600m bike


5 rounds

30 KB Swings @24/16kg

750m Row

TEAM VERSION (AMRAP – Rounds and Reps)

10 Rounds

Partner A: 400m Run

Partner B: 10 Burpees

10 KB Swings @24/16 KG

A partner runs while the other accumulates reps of KB Swing and Burpees. When partner 1 returns from their run, partner 2 goes out to run. Each partner runs 5x

Run subs: Row 500m, Bike 800m

Score: Rounds and Reps of Burpees and KB Swings

Extra Accessory
Upper Accessory (Weight)

Half kneeling landmine press

4 x 8/8

*pause at the forehead in the eccentric for 2 seconds.