WOD

Announcements

ROWING CLINIC w/Coach Caitlin! Feb 23rd
Details and RSVP:

Rowing Clinic – Feb 23rd

CrossFit Tigard PAW – CrossFit

Warm-up

Group: Deadlift Prep 4 (No Measure)

PVC Passthroughs, Overview, Anouncements

2 Mins Jump Rope Practice

3 Rounds:

10 Glute Bridge

10 Lying Leg Crossover

10 Scorpion

10 Goblet Good Morning

Strength

15 Mins

Build to a Heavy 3-Rep Deadlift

Deadlift (todays best 3)

Metcon

Christine (Time)

3 Rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20″
*BW DL should be considered relatively light and done unbroken.

*15 Mins CAP

*1 Heat

Cooldown

Coach choice