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

Open Gym or Daily WOD

Thursday, January 28th, 2021

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-

SKILL/SWOD:

10!
Alternating Bicep Curls
Dips

METCON:

5x 100m Sled Sprint
2 min rest
Rest as needed btwn rds
(AHAP without having to stop your sled sprint)

*MACRO CHALLENGE*
Challenge DAY 18! Keep up the good work!!! 

*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 
Hollow Rocks 
Hollow Reach Thrus 
Bent Knee Wipers 
Plank 

AMRAP 6 MIN:
6x Burpee
12x Rev Crunch w/twist
18x Alt Single leg V-ups

3 RNFT: 
10x Wt’d Situps 
10x Plank Walk outs 
10x V-sit Slides 
10x Rotating Planks 


MOBILITY CHALLENGE: You will complete this on your own 3x a week 
Lower: 
Rotating Groiners (1 min) 
Tall Pigeon (1 min ea side)
Couch Stretch (1 min ea side)
Prying Active Squat Hold (1 min) 

Upper: 
Ext. Rotation Lifts (1 min) 
Arm Circles (1 min) 
Towel Stretch (1 min ea)

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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