CrossFit – Sat, Mar 22
2 ROUNDS
30 Single Unders
10 Scap Push Ups
10 Piked Toe Taps
5 Tempo Push Ups (31X1)
10 KB Deadlifts
10 Baby Kip Swings
Into…
2 ROUNDS
30 Double Unders
10 Russian KBS
8 Piked Push Ups or Push Up to Down Dog
10 Ring Rows
8 Kip Swings
30 Muscle-Ups*
-Immediately Into-
AMRAP w/ Time Remaining…
60 Double Unders
30 Russian KB Swings (70/53)
15 Handstand Push-Ups
*Option for Ring or Bar.
(Score is Rounds + Reps)
KG KB: (32/24)
40 Burpee Pull-Ups
-Immediately Into-
AMRAP w/ Time Remaining…
120 Single Unders
30 Russian KB Swings (53/35)
15 DB Push Press (35/20)
*Option for Ring or Bar.
(Score is Rounds + Reps)
KG KB: (24/16)
KG DB: (15/10)
ON A 20:00 RUNNING CLOCK…*
40 Muscle-Ups or Burpee Pull-Ups
-Immediately Into-
AMRAP w/ Time Remaining…
25 Double Unders or 50 Single Unders
15 Russian KB Swings (Athlete Choice)
7 Handstand Push-Ups or DB Push Press
*P1 and P2 split the Muscle-Ups/ Burpee Pull-Ups as needed with one partner working and the other resting. For the AMRAP, P1 will complete a full round while P2 rests. Once a full round is completed, partners switch.
(Score is Rounds + Reps)
1:00 Lat Foam Roll
1:00 Quad/Glute/Hamstring Foam Roll
1:00 Back Foam Roll
(No Measure)
