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

Open gym or…

Thursday, January 21st, 2021

OPEN GYM OR….

SWOD/SKILL:

SWOD: If you missed mon/wed- Make up your 20 rep max back squat. The clock will also start for this at the top of the hour. you will have 15 min to complete your warm up + your 20 squats.

SKILL: this clock will also start at the top of the hour… you will have 15 min to work on skill work and progressions towards your monthly goal. Ask a coach for help!

MOBILITY: Some of you can use this time towards your mobility challenge (see below details) 10 min total

-OR-

5 rds:
10x Floor B. Press
Super Set: ME Pushups UB

4 RNFT:
10x SLDL
10x Glute Bridge
100ft Banded Side Steps
20x Cal Bike

*MACRO CHALLENGE
Challenge DAY 11! 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: 

*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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