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

21-18-15-12-9-6-3

Tuesday, February 2nd, 2021

WARM-UP (As a class)
Lower: 
Pigeon
Groiners 
Hammy Stretch
Side Lunge Shifts
Leg Swings 

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

SWOD/SKILL:

EMOM: 10 min
Odd: 6x Alt. Pistols
Even: Work your skill work- Use progressions

METCON:

For Time:
3x Pullups
3x DL 225/155
5x Pullups
5x DL 225/155
7x Pullups
7x DL 225/155
9x Pullups
9x DL 225/155
12x Pullups
12x DL 225/155
15x Pullups
15x DL 225/155
18x Pullups
18x DL 225/155
21x Pullups
21x DL 225/155

*MACRO CHALLENGE*
Challenge DAY 23! 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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