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

Hard n’ Fast

Wednesday, February 3rd, 2021

SWOD/SKILL:

20 rep squat Challenge Day 11. The clock will start at the top of the hour for your to warmup underneath your barbell and complete your 20 squats.

Every :30 seconds for 10 min
1x Squat Clean

METCON:

For Time:
21-15-9
PC 75/55
Thruster

Cash-Out:

6 min AMRAP:
3x Inch worm Pushups
6x Heel taps in/outs
9x V-ups
12x Plank Hip Shift tchs

*MACRO CHALLENGE*
Challenge DAY 24! Keep up the good work! This is your last week! Let us know if you want to continue with tracking and we can help guide you accordingly.

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 

6 min AMRAP:
3x Inch worm Pushups
6x Heel taps in/outs
9x V-ups
12x Plank Hip Shift tchs


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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