Main – CrossFit
Open mobility (No Measure)
10 min of coaches choice
Hansen (Time)
5 Rounds for time:
30 Kettlebell Swings, 70#
30 Burpees
30 GHD Sit-ups
In honor of Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan.
To learn more about Hansen click here
Metcon (No Measure)
B-Fit
A.
Three sets of:
Deadlift x 6-8 reps
Rest 45 seconds
Alternating Reverse Lunges x 20 steps
Rest 45 seconds
Dumbbell Bench Press x 10-12 reps
Rest 45 seconds
B.
Every minute, on the minute, for 15 minutes:
1st minute – 15 Kettlebell Swings
2nd minute – 20/50 Double/single Unders
3rd minute – 20/10 Push-Ups
C.
Every minute, on the minute, for 6 minutes:
Minute 1 – Tempo Pull-Ups x 3-4 reps @ 4111
Minute 2 – Bottom’s Up Kettlebell Carry x 2 shuttles each arm