CrossFit – Tue, Mar 18 Suggested Warm-Up Warm-Up Part 1) MOBILITY 5:00 Front Rack Drills *Option for Elbow Punches or Tricep Smash Into… Part 2) 2-3 ROUNDS 20 Bunny Hops 10 Tib Raises 10 Elevated Calf Raises w/hold in bottom stretch position 10/10 Split Squats 200m Run Workout – Performance 3 SETS FOR TIME (Time)
CrossFit – Mon, Mar 17 Suggested Warm-Up Warm-Up 2 ROUNDS 10 Good Mornings 8 Up-Downs 8 Low Box Jumps 10 Air Squats 2 ROUNDS 8 BB RDLS → 8 Deadlifts 6 Burpees → 6 Burpee Box Jumps 6 Higher Box Jumps 10 WB Thrusters → 10 Wall Balls *Transition to alt. Movement in 2nd Round
CrossFit – Sun, Mar 16 Suggested Warm-Up Warm-Up 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
CrossFit – Sat, Mar 15 Suggested Warm-Up Warm-Up 1 ROUND 10 Elevated Calf Raises 20 Bunny Hops 10 Ant. Tib Raises 10/10 Ankle Circles 10/10 Single Leg Hops EMOM x 3 MINUTES :45 Bike 1 ROUND 30 Tall Jump Single Unders 5/5 Single DB Deficit Push-Ups* 10 Alt. DB Deadlifts 5 Burpees over DB EMOM
CrossFit – Fri, Mar 14 CrossFit Games Open 25.3 RX’d: (Ages 16-54) (Time) For time:5 wall walks50-calorie row5 wall walks25 deadlifts5 wall walks25 cleans5 wall walks25 snatches5 wall walks50-calorie row Time Cap: 20 Minutes* F: 155-lb (70-kg) deadlift, 85-lb (38-kg) clean, 65-lb (29-kg) snatchM: 225-lb (102-kg) deadlift, 135-lb (61-kg) clean, 95-lb (43-kg) snatch *Rep count
