February 2, 2023

CrossFit – Thu, Feb 2


A. General

2 Rounds

60 seconds Row/Bike/Run/Ski @Easy

3 Inch worms

B. Mobility

PNF Pigeon Stretch

5 seconds Contraction, pushing knee into the floor

5 seconds stretch, relax and bring the chest over the knee

*If any knee pain have the athlete elevate the leg, with the shin on a box

C. Specific

3 sets

20 sec Butt kicks or straight legged row

5 Scap pulls + 3 Beat swings

Skill Practice (Checkmark)

Pull ups Kipping

– Box assisted beat swing

– Box Lat to fly

– Box Kipping pull ups, both feet or swinging leg off side

Pull ups Butterfly:

– Double leg box circle drill

– Single leg box circle drill

TC: 15 minutes

Nicole (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
400m Run
Max Rep Pull-ups

TC: 20 min

Score: Number of Pull Ups

Scaling Options


200m Run or Row 250m

Max Assisted Pull Ups


400 meter Run or Row 500m

1-5 unassisted pull ups

5-10 Jumping Pull ups



Extra Accessory
Core (3 Rounds for reps)

Hollow body Hold

3 x Max time