CrossFit – Sat, Mar 29
1 ROUND
2:00 Bike
8 Bootstrappers
5/5 Knee Over Toes Split Squat
10 Scap Pull-Ups
Into…
2 ROUNDS
1:00 Bike
10 Air Squats → 10 Narrow Stance Air Squats
5 Hang Power Cleans → 5 Power Cleans
10 Elbow Punches → 5 Front Squats
8 Kip Swings → 8 Big Kip Swings
6-8 Reps of Pistol Options*
3 Front Squats**
1-3 Bar Muscle-Ups or Strict Pull-Ups
-EZ Bike in Time Remaining-
*Options:
Narrow Stance Air Squats
Alt. Heel Elevated Pistols
Alt. Plate Weighted Pistols
Single Leg Box Lowers
Single Leg Box Squats
Rig Assisted Pistols
**Start Moderate and build to workout weight. Must come from the floor.
(No Measure)
30/25 Cal Bike
20 Alt. Pistols
15 Bar Muscle-Ups
7 Front Squats (205/145)
(Score is Time)
KG BB: (100/70)
*Workout inspired by the original ‘Nasty Girls’
NOTE — All of these workouts are part of our ‘Leading Ladies Week’ for March, Women’s History Month
25/20 Cal Bike
20 Narrow Stance Air Squats
15 Strict Pull-Ups
7 Front Squat (145/100)
(Score is Time)
KG BB: (65/45)
*Workout inspired by the original ‘Nasty Girls’
NOTE — All of these workouts are part of our ‘Leading Ladies Week’ for March, Women’s History Month
AMRAP x 20 MINUTES
10 Alt. Pistols or Narrow Stance Air Squats
6 Bar Muscle-Ups or Strict Pull-Ups
4 Front Squats (Athlete Choice)
*P1 works while P2 completes Max Cal Bike. Once P1 has completed a full round, partners switch.
(Score is Total Cals)
NOTE — All of these workouts are part of our ‘Leading Ladies Week’ for March, Women’s History Month
Options….
Quads
Glutes
Lats
Calves
(No Measure)
