CrossFit - Wed, Mar 5 – CrossFit Sacrifice

CrossFit – Wed, Mar 5

Suggested Warm-Up

Warm-Up

2 ROUNDS

200 M Run

10/10 Leg Swings

10 Calf Raises

10 Tibia Raises

10/10 Hip openers and closers

Into

2 ROUNDS

500 M Row

10 Banded Good Mornings

10 Banded Pull Aparts

10/10 Banded sword pulls

10 Lat Push Down

10//10 Dante Row

Strength – All

EMOM x 8 MINUTES

1-3 Strict Gymnastics Pulls*

Strict Pulling Options…

Vertical Ring Rows

(Banded) Pull-Ups

Chest to Bars

(No Measure)

Workout – All

AMRAP x 24 MINUTES* (Distance)

250/200m Row

200m Run

500/400m Row

400m Run

750/600m Row

600m Run

1000/800 Row

800m Run

*If you complete the 800m Run, start back at 250/200. Total meters for 1 full round is (4500/4000).

(Score is Total Meters)

Optional Cool Down – All

EMOM x 9 MINUTES

MIN 1 – :45 Up Dog to Down Dog

MIN 2 – :25/:25 Figure 4 Stretch or Half Pigeon

MIN 3 – :45 Child’s Pose

(No Measure)

Extra Credit – All

NOTE — March’s extra credit will focus on building Overhead Strength & Midline Development. This portion of the day’s work is optional for all athletes and meant to be performed outside of class.

1.) Overhead Prep

3-4 SETS

50m Single Arm DB Overhead Walk (R)

50m Single Arm DB Overhead Walk (L)

-Rest As Needed b/t Sets-

(No Measure)

2.) 3-4 SETS

:15-:30 L-Hang Hold

:45/:45 Side Plank

40 Hollow Body Flutter Kicks

-Rest As Needed b/t Sets-

(No Measure)

CrossFit – Wed, Mar 5