Tuesday 2.14.2023

*Reminder: The CrossFit Open starts this week! Get registered now!

*Coach’s Notes: It was requested a couple of weeks ago that we do a “couples” workout on Valentine’s Day, so here’s a partner AMRAP for all of you, regardless of romantic status :)

The prescribed calories on the Echo Bike are male/female, so if you are in a mixed group, guys will simply do 5 calories to their partners 4.

“FITNESS” & “PERFORMANCE”

A. Five sets of:
Push Press x 5 reps
Rest 2 minutes between sets

Build in load to today's 5-RM Push Press

-OR-

Three sets of:
Tall Kneeling Single Arm Landmine Press x 8-10 reps each arm @ 20X1
Rest 30 seconds
Reverse Snow Angels x 10-12 reps @ 3030 tempo (these are SLOW and controlled)
Rest 30 seconds
Plank Walk-Ups x 12-20 reps
Rest as needed

B. In teams of two, with only one partner working at a time, complete as many rounds and reps as possible in 25 minutes of:
50 Pull-ups (or Jumping Pull-ups)
50 Burpees
50 Wall Balls
50/40 Calorie Echo Bike

*Split the reps/cals between partners however you see fit.

“ENDURANCE (AKA SWEAT SESH)”

Eight to Ten sets of:
45 Second Run
Rest 15 seconds
45 Second Ski
Rest 15 seconds
45 Second Echo Bike
Rest 75 seconds