Thursday 02.16.22

Class Times:
5:30am
11:30am
4:30, 5:30 & 6:30pm

The Crossfit OPEN starts today! Get Signed up!

1. Get signed up at games.crossfit.com. Be sure to choose Crossfit Argonaut as your affiliate when signing up so we can create custom leaderboards.
2. Signup for our fun in-house team competition on the signup sheet on the front desk!
3. Show up, do the work & have fun!

WHITEBOARD/WARM UP (Min 0-12)

20/15 Cal Assault Bike (Get the blood pumping)
Skills and Drills(coach led)
Stretch
– then –
2 Rounds:
12 Air Squats
8 Lateral Squats (4/side)
6 Burpees

QUALITY TIME (Min 18-26)
Pistol Squat Progressions (coaches will walk through progressions for each athlete)

GET FIT (Min 35-50)

4 Rounds:
250m Row
25 Hollow Rocks
30 Plate OH Lunge Steps (15/side) 45/25#
*15 Min Cap
ATHLETES NOTE:
Don’t rush the Hollow Rocks for the sake of getting them done. It’s more about time in that position. On the Lunge Steps focus on locking those arms out to support the plate. Getting lazy in that position will just make things more difficult.

(WELLNESS WOD)

4 Rounds:
250m Row
15 Hollow Rocks
20 Plate OH Lunge Steps (10/side) 25/15

COMPETITORS EXTRA

5 Rounds:
250m Row
6 Wall Walks
– Rest :90 –
*Match efforts round after round