Announcements

Feb 28 StrongFirst Workshop

Feb 27 -Mar 13 CrossFit Open Starts

No 5AM class Presidents Day 2/16

HomeGrown AthletX - Uniquely Abled Fitness

Warm-up (No Measure)

Scorpion

Thoracic rotation

Straight leg kick ups

Glute bridge

arm circles

:30 line hops

dead hang

scap pull-up

1 min jump rope practice

Review - ring row, jumping pull up, pull-up/C2b

Thruster (Work on thrusters. )

Shoulder Press (Dallas work to moderate. shoulder press (85 max))

25.2 (Checkmark)

15 ring rows

30 singles (Sam lateral line hops)

15 thrusters 95#/75# (Sam 65#)

15 jumping pull ups

30 singles (Sam lateral line hops)

15 thrusters 105#/85# (Sam 75#)

15 pull ups (Sam jumping pull ups)

30 singles (Sam lateral hops)

15 thrusters 115#/95# (Sam 85#)

25.2 Dallas - 12 min cap (Checkmark)

21 pull-ups

42 multi rope

21 shoulder press 65#

18 chest to bar

36 multi rope

18 shoulder press 75#

5 ring muscle ups

30 multi ropes

15 shoulder press 85#