Monday, February 5

Cone Game Place cones in the center of the room with athletes paired up across from each other. Athletes will assume the bottom of a squat to begin. The coach will call out cues such as “knees, head, feet, shoulders, etc.” and athletes will touch both hands to that body part. When the coach says “cone!” both athletes will attempt to grab the cone. The coach chooses a penalty for the losing athletes. Partners can shift down one cone following each round to face a new opponent. You can also play elimination after a few rounds and determine a winner. :30 Seconds Push-up to Down Dog Air Squats Active Spidermans Banded Air Squats Active Samson Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press 5 Stiff-Legged Deadlifts 5 Front Squats

Pausing Front Squat (10 x 1)

1 Rep On the Minute x 10 2 Second Pause in Bottom

Elizabeth (Time)

21-15-9 Clean, 135# / 95# Ring Dips

Scale: 95/65, Box/Banded Dips

Workout of the Day

Dirty Laundry (Time)

For Time: 100 Double Unders 10 Chest 2 Bar Pullups 80 Double Unders 8 Chest 2 Bar Pullups 60 Double Unders 6 Chest 2 Bar Pullups 40 Double Unders 4 Chest 2 Bar Pullups 20 Double Unders 2 Chest 2 Bar Pullups

Rx+ Bar Muscle Ups

Crossfit in mississauga oakville