WOD

Announcements

“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

Group: Deadlift 5 (No Measure)

PVC Passthroughs, Overview, Anouncements

3 Mins Bike, Row, or Jump Rope

-then-

3 Rounds:

10 Glute Bridge

10 Lying Leg Crossover

10 Scorpion

10 Belly Goof Morning

Skill: Deadlift

Top Down.

Position 1: Lockout

Position 2: Above Knee

Position 3: Just Below Knee

Position 4: Mid-Shin

Strength

Deadlift

10-10-10-10-10

Build in “touch and go” sets of 10 to a challenging set with great technique.

*Hit sets “on the 3 minute”

Deadlift (today’s best TnG 10)

Metcon

Metcon (AMRAP – Reps)

EMOM 12 Mins

1 :30 AMRAP Row Cals

2 :30 AMRAP Ball Slams (30/20; Rx+ 40/30)

3 :30 AMRAP Bike Cals

4 :30 AMRAP KB Swing (53/36; Rx+ 70/44)

Score: total up reps and cals

Cooldown

5-6 mins coaches choice mobility or flow stretching

Supplementals (Extra Credit)

BIAS WORK (Pick One)

Strength

EMOM 9

1-3: 1 Push Press

4-6: 1 Push Jerk

7-9: 1 Split Jerk

Gymnastics

21-18-15-12-9-6-3

TTB

Cal Row

Conditioning

10 Sets (85%)

1 Minute Bike

1 Minute Row

:30 Rest