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

Feb 1st!

Monday February 1st, 2021

Macro Sheets and Dues are Due today!

SWOD/SKILL:

20 rep squat challenge day 9. You should be up 40lbs since day 1. You will have 15 min at the top of the hour to complete your warmup under the bar and your 20 squats.

METCON:

20 MIN AMRAP:
10x Half Knee Swing Chop- R 50/35
10x Half Knee Swing Chop- L
10x DB Thruster
5x 1x Russian Swing + 1 x DB Snatch- R
5x 1x Russian Swing + 1 x DB Snatch- L
20x Hollow Rocks
200m Run

CORE-CASHOUT:
TABATA: 40 sec of work :20 sec of rest x2 rounds 
WB Situps
Hanging Leg Raises
Wall Slams- R
Wall Slams-L

*MACRO CHALLENGE*
Challenge DAY 22! Keep up the good work! Only one more week to go! Make sure to turn in your sheets today!

*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 
WB Situps
Hanging Leg Raises
Wall Slams- R
Wall Slams-L

MOBILITY CHALLENGE: You will complete this on your own 3x a week 
Lower: (1 min ea side)
Pigeon
Groiners
Hammy Stretch
Side Lunge Shifts- 1 min
Leg Swings

Upper: 
Kneeling T-Spine Rotation- Wall
Arms Swings Across/Up n’ down

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! 

UPCOMING EVENTS:

CrossFit OPEN 2021. As always you can sign up online if you wish to compete worldwide in the open. We will also do a In-house fun team open for our gym. we did this 2 years ago. Stay tuned for team captains and how this will go down.

MARCH (date TBD) Our Annual Quadathon

WOD Wars: April 17th. Teams of 3 (same sex) multiple divisions available. This year it will be hosted at Valor Fitness. Let us know if you have a team put together or if this is something you would be interested in and we can help form some teams.

Masters Mayhem: Individual Masters Competition-35 years old and over. Hosted at CrossFit Palm Harbor May 8th.

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