Tuesday, March 12, 2019

Hello all!

Get on in here this week to have some fun!

We hope you are all staying positive with this winter weather and you are ready for some spring coming up here soon!

CrossFit - 6/12/330/430/530

Strength

E2MOM x 5 Rounds (10minutes)

3 Front Squats

Build some heavy weight here.

Conditioning

3min AMRAP x 3 Rounds - Rest 3 minutes b/w rounds

Rd 1.

20 OHS (95/65lbs) (75/55lbs) (55/35lbs)

40 Jumping Lunges

ME Burpees over the Parallette

Rd 2.

15 OHS

30 Jumping Lunges

ME Burpees over the Parallette

Rd 3.

10 OHS

20 Jumping Lunges

ME Burpees over the Parallette

LiveFit - 9am

Conditioning

40secs on - 20secs off x 4 rounds at each station (stay at each station for 4 minutes)

Transition 1 minute b/w stations

Rowing for metres

Biking for cals

Skiing for cals

MB Situps

DB Box Step Ups

Mobility

2 Rounds

Pigeon Pose x 30secs each leg

Couch Stretch x 30secs each leg

Child’s Pose x 30secs

Downward Dog x 30secs

Adaptive - 1030am

Strength

Pullups x 3reps x 4sets

WBS x ME reps (in one minute) x 4sets

Conditioning

9cal Bike

18 Shuttle Wheels

27cal Ski

18 Ball Slams

900m Row

CrossFit 101 - 730pm

Strength

E2MOM x 5 Rounds (10minutes)

3 Front Squats

Build in technique here with some weight.

Conditioning

3min AMRAP x 3 Rounds - Rest 3 minutes b/w rounds

Rd 1.

20 Front Squats (95/65lbs) (75/55lbs) (55/35lbs)

30 Jumping Lunge

ME Burpees

Rd 2.

15 Front Squats

20 Jumping Lunges

ME Burpees over the Parallette

Rd 3.

10 Front Squats

10 Jumping Lunges

ME Burpees over the Parallette

- Team 782