Thursday, March 28, 2019

Hello all!

Let’s get at it again this Thursday!

CrossFit - 6/12/330/430/530/630

Grit/Conditioning

8min AMRAP

10 Deadlift (225/155) (185/125) (135/95)

25 WBS

50 DU’s/100 SU’s/60secs Skipping Practice

After warming up your wall ball shots and skipping and building to the workout weight you want to use, just get after this one. Not long enough to slow down so move efficiently and continuously.

Skill/Grip

9min EMOM

0: Handstand Walk Practice/Handstand Practice

1: 45sec Hang from Bar

2: 45sec Farmers’ Hold

LiveFit - 9am

Legs

40secs on - 20secs off x 3 rounds

Air Squats

DB Step Ups

KB Deadlift

Rest 1 min

Upper Body

30secs on - 30secs off x 3 rounds

Ring Rows

Pushups

DB Push Press

Rest 1 min

Core/Cardio

9min AMRAP

10cal Row

10 Shuttle Runs

20 Situps

Adaptive - 1030am

33min AMRAP

27cal Row

21 Shuttle Wheels

15 WBS

9 Ball Slams

6 Box Dips

3 Pullups

CrossFit 101 - 730pm

Grit/Conditioning

8min AMRAP

10 Deadlift or KB Deadlift

25 WBS

100 SU’s/60secs Skipping Practice

After warming up your wall ball shots and skipping and building to the workout weight you want to use, just get after this one. Not long enough to slow down so move efficiently and continuously.

Skill/Grip

9min EMOM

0: 2 Wall Walks/Handstand Walk Practice/Handstand Practice

1: 45sec Hang from Bar

2: 45sec Farmers’ Hold

- Team 782