Monday 2.28.22

“Forget inspiration. Habit is more dependable. Habit will sustain you whether you are inspired or not.” – Octavia Butler

*If you would like to redo the Open workout text Mel 605-645-2216, so we make sure to have a judge for you! Scores are due today by 6pm. Do not wait until the last minute and forget!!! I cannot do anything about a late submission- CF is pretty strict about that.


8 min AMRAP

1 min cardio

3 inchworms w/ Push-up

3 Burpees

10 Light Strict Press


20 Banded Pull Aparts

2 min lax ball to shoulders

2 min foam roll low back


Push Press

Build to Heavy Set of 10
1×10 @ 90% of Heavy 10
1×10 @ 80% of Heavy 10

Pullups (pick a hard variation)

5×5 unbroken


For Time- STRICT 30 min Cap
50 Single DB Shoulder to Overhead 50/35
3,000m Row (6,000m Bike)
100 Burpees

*Partition Movements and Reps However You’d Like!!


Stimulus: Conditioning Category: Grinding Threshold