Every Minute On The Minute

Announcements 

1. Sign up for the Open – Games.crossfit.com
2. Affiliate – Crossfit Cadence
3. Team RPM Training
4. Open Begins February 21st

CROSSFIT

S,P &P Cycle: squat- pull–PRESS -pull- off

A. Every :90 x 8

3 push press + 2 push jerks + 1 split jerks

Building as you go 

B. EMOM 30min Alternating

1 – 15 Thrusters 95/65

2 – 15-20 GHD sit us

3 – :30-:40 battle ropes

4 – 15-20 Cal Bike/row/ski

5 – 50′ Handstand walk ( practice for :40)

6 – :30 Sandbag hold

This should be a hard, volume loading workout. Rest is built in. 

CSPORT

A. 4 sets:
10 lateral raise to overhead
10 body rows
15 weighted sit ups

B. 4 sets:
10 back ext.
10 bulgarian split squats per leg
1 min plank

C. 40-30-20-10
Cals
No push up burpees
400m run each round