Friday, March 8, 2019

Hello all!

Once the workout has been announced check out: http://www.cfopenschedule.com/ to get yourself registered for a heat on Saturday.

We will be running this same schedule for the next 3 weeks and it is one of my favourite days of the week! Everyone coming in and getting after it and having a bit of fun!

CrossFit - 6/12/330/430/530

Strength & Conditioning

Teams of 3 - Athlete A starts at the 0 minute mark, B at the 1 minute mark, and C at the 2 minute mark..

90secs on - 90secs off x 6 Rounds (18mins)

9 Burpees

9 Shuttle Runs

ME Row/Bike/Ski

Skill Work

3 Rounds - 90 seconds at 3 stations

Handstand Walk

Pistols

GHDs

Choose 3 goats and spend 90 seconds working on each of them for 3 rounds

LiveFit - 9am

Tabata! 8 rounds at each station - 20secs on - 10secs (4mins)

1 minute transition b/w stations

Walking Lunges

Squat Thrusts/Burpees

MB Slam

Ski Erg

DB Snatch

MB Thruster

You will spend 4 minutes at each station, working for 8 rounds. Each round is 20 seconds of work and then 10 seconds of rest. You will have 1 minute to transition on to the next movement.

- Team 782