February 4, 2023

CrossFit – Sat, Feb 4
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.

Warm-up

A. General

2 minutes Row or Bike

25’ Bear Crawl*

5/5 Bird dog

*There is no movement at all at the spine

B. Mobility

Iron Cross Stretch

60sec

https://youtu.be/7T9Xo5cYuP0

C. Specific

2 sets

20 Banded good mornings

10/10 lateral banded monster walks

10/10 Single arm russian kbs*

*using DB working weight

Metcon
Metcon (Time)

50-40-30

DB Deadlifts 2×50/35 lbs

DB Alt Hang Snatch 1×50/35lbs

Burpee Hop* over DBs

(*hop over and back)

TC: 30 minutes

KG: 22.5/15

Score: Time

Scaling Options

Beginner:

35-25-15

Reduce weight as needed

Plank burpees to plate

Intermediate

@ 35/25lbs

Perform

N/A

Team Workout (Time)

In teams of 2, perform for time in a synchronized fashion.

50-40-30

DB Deadlifts 2x 50/35 lbs

DB Hang Snatch 1x 50/35lbs

Burpee Hop* over DBs

(*hop over and back)

Extra Accessory
Push Accessory (Weight)

Every 3 minutes for 9 minutes

5 DB Bench Press @mod-heavy

10 Burpees