email us: info@crossfitdroogs.com | 4278 Alternate 19 South• Palm Harbor, FL • 34683

HELEN-BMG

Tuesday, January 19th, 2021

SWOD/SKILL:

5×10
Bent Over Rows
10x Banded Pull aparts
10x Pick a Skill to work on from your goals list

METCON:

“Helen” -BMG (May run heats in bigger classes)
3 RFT:
400m Run
21x KB 55/35
12x Pullups
Cap: 15 min

Cash-Out: (Ab Challenge)
AMRAP 6 MIN:
10x X-ups 
10x Side Plank touches 
10x Weighted sit up
10x Leg up- raises 

*MACRO CHALLENGE
Challenge DAY 9! If you still owe $25 (cash) for the challenge please bring that in. Your Macro sheets were due yesterday! We will not be accepting late ones. Make sure to grab a blank sheet for this week to be filled out. Keep up the good work!!! Remember… just because you have ONE bad day doesn’t mean you just give up…. pick back up the next day and continue on!

*IF YOU STILL NEED VIDEO DEMO’S SENT VIA TEXT (TEXT MAL) IF YOU DON’T HAVE FACEBOOK AND ARE NOT ADDED TO THE GROUP.

AB CHALLENGE: 
Each week you will have 3 different types of abs: Tabata, AMRAP, Sets/Reps 
Below you have all 3 for the first week. 

TABATA: 40 sec of work :20 sec of rest x2 rounds 
Flutter kicks 
Tap Crunches
Floor Thrusters with Push-Up
Hollow V-up to Arch Roll

AMRAP 6 MIN:
10x X-ups 
10x Side Plank touches 
10x Weighted sit up
10x Leg up- raises 

3 RNFT: 
20x Bicycles 
20x Reverse v-up Slides 
20x Hollow Rocks 


MOBILITY CHALLENGE: You will complete this on your own 3x a week 
Lower: 
Ankle Mobility (30 sec ea side)
Dynamic Hip rotations (1 min) 
Figure-4 (1 min-ea. side) 
T-spine rotation (wall) (30 sec ea side)

Upper: 
Scapular Wall Slides (1 min)
Shoulder Towel Stretch (30 sec ea side)
Pec Stretch (30 sec ea side)
Trap stretch (30 sec ea side)

UPDATES/EVENTS/REMINDERS: 

*Dues are due the 1st of each month. Please see a coach when you come in to train next. Thank you! 

*Please continue to get on the schedule AHEAD OF TIME for each class you plan to train in. Please text the schedule line if you have to make any changes. Thank you! 

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