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