Tuesday February 22, 2022

“You can do anything.” -Anonymous 

We’ll be kicking off the 2022 Crossfit Open THIS FRIDAY at 5pm!
It’s not too late to sign up!
Register here: https://games.crossfit.com/
A huge thank you to our Premier Sponsors!!

Warm Up: 
1 set:
10 scorpions
10 arm swings across
10 arm swings overhead
10 scap pull-ups

Specific Warm-Up:
On a 5:00 clock
3 sets of 3-5 weighted pull-ups (building)

5 sets for load:
3 weighted pull-ups

Same as Rx

5 sets for reps:
:30 strict pull-ups

Movement scaling options: 
Weighted Pull-Ups: Load, strict pull-ups, partner-assisted strict pull-ups, banded pull-ups, feet-elevated ring rows

Alternate Workout: 
Limited Equipment
5 sets for reps and total time:
:30 left-arm DB bent-over rows
:30 right-arm DB bent-over rows
Max-effort plank hold
Rest 2:00 between sets.

Post-workout Skill Work:
8 sets for reps:
:20 ring dips
Rest :10