CrossFit WOD, February 7, 2019

Quick 40Inspiration”The earlier you maintain fitness, the better chance of preventing depression, which in the long run will help lower the risk of heart disease.”
https://www.sciencedaily.com/releases/2018/06/180627160453.htmWarm-upWarm-upI. Heartrate:
Game Day

II. Specific
150m
10 Box Jumps
150m
10 Situps (can be GHD)
30 Double Unders or Alternating Single Unders
10/8 Calorie BikeMetconMetcon (AMRAP – Rounds and Reps)40 minute AMRAP
750m Row
30 Box Jumps or Step-ups 24/20
750m Ski
30 Weighted Situps 20/14 (on chest)
150 Alternating Single Unders
30/21 Calorie BikeScaling: this is a long workout. This will require smart pacing. Try to maintain a consistent pace throughout the workout. Modify the distance or volume of reps if needed.Metcon (AMRAP – Rounds and Reps)40 minute AMRAP
750m Row
30 Box Jumps 30/24
750m Ski
30 GHD Situps or Weighted Situps 35/25 (on chest)
150 Double Unders
30/21 Calorie BikeScaling: this is a long workout. This will require smart pacing. Try to maintain a consistent pace throughout the workout. Modify the distance or volume of reps if needed.NewsThe 2019 TFA Intramural Open teams have been established! Still need a team? Speak with a Coach so we can get you signed up! Shirt order forms are at the front desk. Orders are going out Friday so make sure you have you orders in πŸ™‚

Now through the Open TRUELIFT is free of anyone looking to improve their Weightlifting technique. We know The Open will feature the Snatch and Clean and Jerk , so its a great opportunity to get additional assistance with those lifts. Classes are Mondays at 6:30pm and Saturday at 8:00am.

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