ENDURANCE-Hall 4
| 27.02 | Endurance |
| PARTNER WOD: 36 min AMRAP | |
| – 10 Deadlifts @ 60/40 kg | |
| – 20 Burpee Box Jumps Over | |
| – 60 cal Row | |
| – 120 Double Unders | |
| 1.03 | Endurance |
| FOR MAX CAL ON EACH MACHINE | |
| 3 min Bike Erg | |
| 90 sec REST | |
| 3 min Bike Erg | |
| 90 sec min REST | |
| 3 min Bike Erg | |
| 90 SEC REST and ROTATE | |
| 3 min Ski Erg | |
| 90 sec REST | |
| 3 min Ski Erg | |
| 90 sec REST | |
| 3 min Ski Erg | |
| 90 SEC REST and ROTATE | |
| 3 min Row | |
| 90 sec REST | |
| 3 min Row | |
| 90 sec REST | |
| 3 min Row | |
| 90 SEC REST and ROTATE | |
| 3 min Echo Bike | |
| 90 sec REST | |
| 3 min Echo Bike | |
| 90 sec REST | |
| 3 min Echo Bike |
U1 LITE-Hall 4
| 28.02 | CrossFit Lite |
| A) Power Clean and Jerk – build up to a heavy single for today. | |
| CAP: 15 | |
| B) WOD: FOR TIME | |
| – 50/40 cal Row | |
| – 12 Power Clean and Jerks | |
| – 30/24 cal Row | |
| – 9 Power Clean and Jerks | |
| – 20/15 cal Row | |
| – 6 Power Clean and Jerks | |
| RX: | |
| Round 12: 55/40kg | |
| Round 9: 60/45kg | |
| Round 6: 65/48 kg | |
| 2.03 | CrossFit Lite |
| A) ± 12 min Handstand Walk Practice | |
| B) WOD: 5 ROUNDS | |
| – 15 m HandStand Walk / 30m Bear Crawl | |
| – 15 Toes 2 Bar / L-Ups | |
| – 5 Busters @2×15/10kg | |
| 3.03 | CrossFit Lite |
| WOD: 28 min AMRAP | |
| – 40 m Fireman Sandbag/D-ball Carry @AHAP | |
| – 30/24 cal Row | |
| – 20 Burpees 🙂 | |
| 4.03 | CrossFit Lite |
| WOD: PARTNER WOD | |
| A) 13 min AMRAP | |
| – 40 cal Bike Erg | |
| – 20 Power Snatches @40/30kg | |
| REST 2 min | |
| A) 13 min AMRAP | |
| – 30 cal Ski Erg | |
| – 20 Front Squats @40/30kg |
U1 FUNDAMENTALS-Back Hall 4
| 27-2-2023 | Fundamental #5 Clean & Med ball clean |
| 1-3-2023 | Fundamental #6 Sumo Deadlift High Pull & Box Jumps |
U1 Fit Mom-Back Hall 4
27-02-2023 & 03-03-2023
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