Happy Valentine’s Day !!

Conditioning

Thursdays for the next 5 weeks will look like today as we enter the CrossFit OPEN season

EMOM 10 Min

1 - 4 alt lunges + 4 Pushups, AMRAP

2 - Row or Bike @ Moderate Effort

—rest 3 min—

EMOM 10 Min

1 - 4 Air Squat + 4 DB Push Press (lighter side), AMRAP

2 - Row or Bike @ Moderate Effort

Capacity Work

EMOM 10 Min

1 - 4 Step Ups (10-12” stack of plates) + 4 Pushups to an object, AMRAP

2 - Row or Bike @ Moderate Effort

—rest 3 min—

EMOM 10 Min

1 - 4 Box/Bench Squat + 4 DB Push Press (lighter side), AMRAP

2 - Row or Bike @ Moderate Effort

Cool Down

2 Min Pigeon (1 each)

2 Min Saddle

2 Min Samson (1 each)

2 Min Forward Fold, banded assist if necessary

2 Min Shavasana Pose

Homework - Rest

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