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Thursday 2.7.19

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Announcements

*February Movement Challenge is the Squat Hold!
Choose 2:00/4:00/10:00 per day.
*Open starts Feb 22nd
*Abby Vollmer February AOTM!
*Sales this month
-AR-15 50% off promo code: AR15
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CrossFitLincoln – Basics

A: Warm-up (No Measure)

8-10 minutes to complete the following:

2-3 sets of:

30 second Plank Hold + 30 sec Table Top Hold

and

3-4 sets

3-10 Pushups

*the goal is to work on pressing strength to safely transition to dips in the future.

B: Metcon (4 Rounds for reps)

AMRAP 3:

15/9 Calorie Bike

Max Rep Hand Release Pushups w/remaining time

Rest 3:00

AMRAP 3:

30 Air Squats

Max Cals on AAB w/remaining time

Rest 3:00

AMRAP 3:

20/15 Hand Release Pushups

Max Rep Air Squats w/remaining time

Rest 3:00

For Time:

15 Cal AAB

30 Air Squats

20/15 Hand-release Pushups