CrossFit – Sun, Mar 16

ROWING WARM-UP

EMOM x 4:00

MIN 1 – :40 LEGS ONLY ROW

MIN 2 – :40 UPPER ONLY ROW

MIN 3 – :40 HALF-SLIDE ROW

MIN 4 – :40 FULL ROWING STROKE

Then Into…

1-2 SET

:40 Hollow Hold

12 BW Lunges

12 Plate Bicep Curls

10 Push-Ups

1 SET

:40 Wall Sit

10 Plate Gun Hold Lunges

:10-:15 Top of Ring Support Hold

:10-:15 Bottom of Ring Support Hold

10 Glute Bridge-Ups + :30 Hold

MIN 1&2 – 20/15 Cal Row + 10 Plate Gun Hold Alt. Lunges (Athlete Choice) + Max Strict Dips in Remaining Time*

MIN 3 – Static Hold of Choice**

MIN 4 – Rest

*Rings, Bar or Bench Optional

**Static Hold Options…

Plank

Tuck/ Hollow

Wall Sit

Bar Hang

Glute Bridge-Up

(Score is Total Dips)

5 Bodyweight Kang Squats

10 Arm Haulers

15 Glute Bridge Ups

1:00/1:00 Couch Stretch

-Rest as Needed b/t Sets-

(No Measure)