ENDURANCE-Hall 4
| 20.02 | Endurance |
| WOD: 36 min EMOM | |
| Min 1: 15/11 cal Echo Bike | |
| Min 2: 12 Burpees | |
| Min 3: 15/11 cal Ski Erg | |
| Min 4: 40 Double Unders | |
| Min 5: 15/11 cal Bike Erg | |
| Min 6: REST | |
| 22.02 | Endurance |
| WOD: PARTNER WOD | |
| A) 12 min AMRAP – Max cal Ski Erg | |
| before you start your round – perform 10 DB Push Press @2×15/10kg | |
| Split working time on Ski Erg as you wish. | |
| REST 2 min | |
| B) 12 min AMRAP – Max cal Bike Erg | |
| before you start your round – perform 7 Burpees | |
| Split working time on Bike Erg as you wish. | |
| REST 2 min | |
| C) 12 min AMRAP – Max cal Echo Bike | |
| before you start your round – perform 25 DU | |
| Split working time on Echo Bike as you wish. |
U1 LITE-Hall 4
| 21.02 | CrossFit Lite |
| A) Back Squat 4 x 4 @ Build Up | |
| Then 1 x max rep set @75% of the heaviest from part A. | |
| B) WOD: 12 min AMRAP | |
| – 7 DB Thrusters @2×15/10 kg | |
| – 14 Toe 2 Bar / L-Ups | |
| 23.02 | CrossFit Lite |
| A) Push Press 4 x 5 @ Build Up (touch and go) | |
| Then 1 x max rep set of STRICT Press @55% of the heaviest from | |
| part A. | |
| B) WOD: OPEN 21.1 | |
| FOR TIME | |
| 1-3-6-9-15-21 | |
| Wall Walks | |
| 10-30-60-90-150-210 | |
| Double Unders | |
| CAP: 15 | |
| 24.02 | CrossFit Lite |
| WOD: 4 ROUNDS | |
| – 20 Hang Squat Cleans @35/20 kg | |
| – 30 Pull Ups ( Elastic ) | |
| – 40 AbMat Sit Ups | |
| 25.02 | CrossFit Lite |
| WOD: PARTNER WOD | |
| 24 min AMRAP | |
| – 50 cal Echo Bike | |
| – 40 Alt. DB Snatches @1×15/10kg | |
| – 30 Wall Balls @6/4kg | |
U1 FUNDAMENTALS-Back Hall 4
| 20-2-2023 | Fundamental #3 Front Squat & Overhead squat |
| 22-2-2023 | Fundamental #4 Strict press/ Push press & Push jerk |
U1 Fit Mom-Back Hall 4
20-02-2023 & 24-02-2023
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