WOD

Announcements

Please Sign up for the open by Feb 8th to make sure you get your team shirt!
“Sweat with your Sweetie” on Valentines Day.
Invite your sweetie or a friend to join you for any class on February 14th.
Advance RSVP Required.
RSVP, Here: https://321goproject.hatchbuck.com/OnlineForm/80395435126

More info:
https://www.facebook.com/events/2289224111130003/

CrossFit Tigard PAW – CrossFit

Warm-up

PVC Passthroughs

Ankle Mobility on Post 90s/0s

6 Mins:

10 Knee Pulls

10 Air Squat

10 Power Swings

10s Hang From Bar

Skills

10 Mins Progression and Practice On Pistols …

Options:

Reverse Step Lunge

Single Leg Squat to Box

Ring Assisted Pistol

Band Assisted Pistol (Band Hanging From Pullup Bar)

Band Assisted Pistol (Band attached to upright at chest height)

Roll to Pistol

Metcon

Metcon (Time)

FOR TIME

500m Row

30 Burpees to Plate

30 KB Swings (53/36; Rx+ 70/53)

100 Double Unders

10 Rope Climbs**

100 Double Unders

30 KB Swings (53/36; Rx+ 70/53)

30 Burpees to Plate

500m Row

*Scale rope climbs to 5 climbs, 20 Rope Lowers, or 40 Ring Rows.

(25 Min Time Cap)

Supplementals (Extra Credit)

BIAS WORK:

CONDITIONING (85%)

AMRAP x 21 MINUTES

15 Box Jump Overs (24/20)

12 DL (155/105)

9 HPC

6 MU