Announcements: We will be closed this Saturday (2/21). We have several athletes competing in the Summit Snowdown at EverProven CrossFit in Dover, NH. Come support your fellow athletes!
Warm-up Drills
I. Speed Rope 2:00
II. 2-3 rounds of
7 x Hindu Push-ups
7 x Hollow Rocks
25ft x Walking Lunges
III. Mobility
“Mini 12.3”
Complete as many rounds/reps as possible in 13:00 of
15 x Box Jumps (24/20)
12 x Push Press (115/75)
9 x Toes-2-Bar
Post total reps completed to comments.
Impact/Focus: Row Intervals
400m Row x 4 (:30) Rest
Rest 2:00
Row 750m
Skill Development
3×15 Back Extensions
“Mini 12.3” : 4 +24 = 168 reps (24″/75#)