CrossFit - Sat, Mar 8 – CrossFit Sacrifice

CrossFit – Sat, Mar 8

Suggested Warm-Up

Warm-Up

1:00 EZ Bike

10 Scap Push-Ups

10 Scap Pull-Ups

10 Ring Rows

5 High Hang High Pull

5 Hang Muscle Snatches

Into…

1:00 Mod Bike

8 Knee Push-Ups

8 Kip Swings

5 Hang Power Snatches

Into…

:30 Hard Bike

8 Push-Ups

6 Big Kip Swings

5 Power Snatches

Workout – Performance

10 ROUNDS FOR TIME* (Time)

15/12 Cal Bike

12 Push-Ups

9 Pull-Ups

6 Power Snatches (115/75)

*Based on yesterday’s Open workout, adjust today’s workout as needed.

(Score is Time)

KG BB: (52.5/35)

Workout – Fitness

10 ROUNDS FOR TIME* (Time)

15/12 Cal Bike

12 Push-Ups

9 Jumping Pull-Ups

6 Power Snatches (75/55)

*Based on yesterday’s Open workout, adjust today’s workout as needed.

(Score is Time)

KG BB: (35/25)

Partner Workout Option

IN TEAMS OF 2… (Time)

5 ROUNDS FOR TIME*

60/50 Cal Bike

50 Push-Ups

40 Pull-Ups or Jumping Pull-Ups

30 Power Snatches (Athlete Choice)

*P1 works while P2 rests. Split work as needed.

(Score is Time)

Optional Cool Down – All

2-3 SETS FOR QUALITY

15 SLOW Arm Haulers

10 Banded Upright Rows

10 Slow Alt. Scorpions

-Rest as Needed b/t Sets-

(No Measure)

CrossFit – Sat, Mar 8