16536 SE 362nd Dr.
Sandy, OR 97055
(503) 436-7872
paleofitbox@crossfitpfb.com

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"Constantly varied functional movements performed at high intensity over broad time and modal domains." -- Greg Glassman

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Fund_Course

WOD, Feb 18

WARM-UP
200 meter Run
Walking Lunges
12 Glute Raises
Russian Kicks
12 SUPERMANS
Toes Touches
200 meter Run
Then:
Barbell Warm-up
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

MOBILITY WORK
Squat Hold – 1 Min
Pigeon Pose – 1 Min Ea Side

INTRO SKILL WORK
Fundamentals:
– Squat
– Front Squat
– Overhead Squat

STRENGTH WORK
Back Squat
1set x 3rep @70%
2set x 3rep @80%
2set x 3rep @85%

WOD
190216
21-15-9 Rep Rnds For Time Of:
Wall Balls, #20/14
SDHP, #75/55
Box Jumps, 24″/20″
Push Press, #75/55
BOTB
(15 Min Time Cap)

OLY WK6 DAY1
WORKOUT
Hang Snatch (knee) – 70%x2, 75%x2, 80%x1, 85%x1, 90%x1x3
Snatch High-Pull – 90%x3, 95%x3, 100%x3, 70%x3
Back Squat – 70%x3, 80%x3, 85%x3x2

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