CrossFit – Wed, Mar 19
1 ROUND
10 Up-Downs
10 Up-Down Dogs
10 Scap Push-Ups
10 Alt. Shoulder Taps
10 Scap Ring Rows or Scap Pull-Ups
10 Ring Rows
Into…
2 ROUNDS
5 SLOW Knee Push-Ups
5 Push-Ups
5/5 Hand Over Hand Ring Row
10 Tuck-Ups
Build to a 2-Rep Weighted Strict Pull-Up
)
(Score is Weight)
*Banded Optional. Break up reps as needed to get 30 solid reps.
(No Measure)
10 Push-Ups
1 Rope Climb*
*Option for Legless.
(Score is Time)
8 Push-Ups*
5 Knees to Elbows
*Option for Knee Push-Ups
(Score is Time)
6 Up Dog to Down Dog
6 Alt. 3-Legged Down Dog
1:00 Rebound Pose
-Rest as Needed b/t Sets-
(No Measure)
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.
3-4 SETS
20 Alt. DB Push Press
:30 DBL DB Overhead Hold
1:00 Plank Hold
-Rest As Needed b/t Sets-
(No Measure)
30 Hanging Alt. Hollow Body Flutter Kicks
:30 L-Hang
-Rest As Needed b/t Sets-
(No Measure)
