Announcements

Feb 28 StrongFirst Workshop

Feb 27 -Mar 13 CrossFit Open Starts

HomeGrown AthletX - Uniquely Abled Fitness

Warm-up (No Measure)

Run or row 400 m

Stretches:

Updog down dog

Scorpion

Thread the needle

Leg kickovers

Glute bridges

Air squats

Thruster (5x3
Build over sets (use box if necessary)
Dallas single arm db/kb thruster w/ low bar if needed))

Workout! (allow 15 min) (Checkmark)

3 rounds for time:

10 empty bb thrusters or db thrusters (to box if needed)

250 run or row/ski

10 hanging knee raises or sit-ups

Dallas:

10 strict press w/ 65# bb

250 ski

10 pull up to low bar (get chin over!)
Extra time?

Choose an accessory or ab movement