CrossFit – Sat, Mar 28 Saturday Community WOD Teams of 2 (AMRAP – Rounds and Reps) 24Min Amrap: 16 Cals Bike/Ski 16 syncro Alternating Hang Dumbbell Snatches@50/35 10 syncro Dumbbell Goblet Squats 20 Hand Release Push-ups rest 1min after each rd
CrossFit – Fri, Mar 27 Hero WOD Friday “Zeus” 3 Rounds for time: 30 Wall Ball shots@20/14 30 Sumo Deadlift High Pull@75/55 30 Box Jumps@24/20 30 Push Press @75/55 30 Calorie Row 30 Push-ups 10 Back Squats(bodyweight)
CrossFit – Thu, Mar 26 Warm-Up Flow (Checkmark) General Prep 2:00 Cardio Choice – 2 Sets: 2 x 25/25ft (7.5/7.5m) Lateral Shuffle 10 Deep Lunge Mountain Climbers 8 Scapular Pull-Ups 5/5 Single Arm Ring Rows 2020 Tempo 10 Ring V-Outs Specific Prep: 2 Sets 1 Wall Walk + :15 Nose to Wall Hold 5 Muscle-Up
CrossFit – Wed, Mar 25 Warm-Up Flow (Checkmark) Mobility Prep and Activation 2:00 Cardio Choice :30/:30 World’s Greatest Stretch 5/5 Open Book Thoracic Rotations :30 Alternating Scorpions :20 Wrist Circles (each direction) General Prep 2 Sets :30 Jump Rope Practice 6 Romanian Dealifts 6 Tall Muscle Cleans 6 Front Squats 4 Tall Cleans (Crisp Footwork
CrossFit – Tue, Mar 24 Warm-Up Flow (Checkmark) General Prep 2:00 Row – 2 Sets 10 Alternating Scorpions 10 Plank Shoulder Taps 10 Deep Lunge Mountain Climbers :10 Hollow Hold 10 V-Ups Specific Prep Go over Bench Press and GHD Sit-Ups Technique and Progressions – 8/6 Calorie Row 8 Empty Barbell Bench Press 8 GHD
