Transcona CrossFit

Tuesday February 11th, 2020

Crossfit

Warmup:

3 Giant Sets:
50′ Dumbbell Bear Crawl (50’s/35’s)
50′ Reverse Dumbbell Bear Crawl (50’s/35’s)

Rest 1:30 Between Sets

A- Pull work

On the 1:30 x 8 Sets:
30% Max Strict Pull-ups / Kipping / Banded
3-3-3-3-3-2-2-1 Hang Power Snatches

B- Group Hug

5 Rounds:
15 Toes to Bar
12 Cal Bike
9-8-7-6-5 Power Snatches

Weight Increases Every Round:
Weight 1: 75/55
Weight 2: 85/65
Weight 3: 95/75
Weight 4: 105/85
Weight 5: 115/95

LiteFit

20 Min Circuit: 1min each station

12/10 Ring Rows

25 ft Bear Crawl

12/10 Box Step overs

1min Skip

Core:

10-9-8-7-6-5-4-3-2-1

Supermans

Twists

Mountain Climbers

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