Wednesday, February 14

1 Minute Easy Row Active Spidermans :45 Seconds Moderate Row Push-up to Down Dog :30 Seconds Faster Row Air Squats Modified Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Snatch Grip Push Press 5 Overhead Squats 5 Snatch Grip Stiff-Legged Deadlifts 5 Front Squats

Overhead Squat (5 x 3)

Build to a Moderate Set of 3

"Hot Sauce" (AMRAP - Reps)

AMRAP 3 21/15 Calorie Row 21 Lateral Erg Burpees Max Overhead Squats (75/55) rest 3 minutes 18/13 Calorie Row 18 Lateral Erg Burpees Max Overhead Squats (95/65) rest 3 minutes 15/11 Calorie Row 15 Lateral Erg Burpees Max Overhead Squats (115/80) rest 3 minutes 12/9 Calorie Row 12 Lateral Erg Burpees Max Overhead Squats (135/95)

Rx+ Burpee Box Jump Over, (135/95), (155/105), (185/135), (205/145) * Count only Overhead Squats as Reps

Snatch (3-2-1 x 3)

Squat Snatch On the Minute x 9 (3 Rounds) Minute 1 – 3 Repetitions @ 70% Minute 2 – 2 Repetitions @ 75% Minute 3 – 1 Repetition @ 80%

crossfit mississauga and oakville