Thursday, February 2nd

Mid-Line Stabilization: The Hip Extension -CrossFit

Yesterday’s Whiteboard: Push Jerk | Burpees

Performance and Competition are in red, Links are in green

A) On the minute, for 12 minutes (3 sets):
Minute 1: 7 Single Arm Dumbbell or Kettlebell Thrusters each arm  40/25
Minute 2: 20-45 second Hollow Hold or Bent Knee Hollow Hold (MUST keep low back pressed against the floor)
Minute 3: 30 Second Assault Bike
Minute 4: 30-45 second Nose and Toes Handstand Hold

B) For Time
In teams of 3…
Row 10,000 meters, switching every 250 meters

*30 minute time cap

Phone: 360-219-7173
2020 Borst Ave., Unit 2 Centralia, WA 98531