CrossFit – Tue, Mar 12 Metcon Skill Focus: Ring Muscle-Up In no particular order, complete the following: 10 Hollow/Arch Swings on the rings.10 Hips pops10 Hips to ring10 Jumping RMU10 RMU transitions + dip Metcon (Time) 3 RFT:90 Double-unders7 Ring Muscle-ups5 Clean & Jerks 135/95 *1:3 DU:Singles L1: Jumping RMUL2: RMU Transition + DipL3: Ring
CrossFit – Mon, Mar 11 Metcon (Time) Complete the following For Time: 800m Run50 Burpee Box Jump Overs 24/20″800m Run —Rest 5:00— 50-30-10Cal RowWall Ball Shots 20/14 —Rest 5:00— 50 Weighted Med Ball GHD Sit-ups 20/14 *Scale the height of the box & weight of the MB as necessary. L1: GHD SU (un-weighted)L2: GHD to
CrossFit – Sat, Mar 9 Coach Mary's Gymnastics Clinic February 17th, 24th, March 2nd, and 9th. Sign up at the whiteboard or see a coach. Dee (Time) 4 Round For Time 40 Air Squats 30 Hand Release Push Ups 20 Burpees 400m Run https://wodwell.com/wod/dee/
CrossFit – Fri, Mar 8 Coach Mary's Gymnastics Clinic February 17th, 24th, March 2nd, and 9th. Sign up at the whiteboard or see a coach. CrossFit Games Open 24.2 Rx (Ages 16-54) (AMRAP – Reps) As many rounds and reps as possible in 20 minutes of:300-meter row*10 deadlifts50 double-unders F: 125lbM: 185lb *Each row counts
CrossFit – Thu, Mar 7 Coach Mary's Gymnastics Clinic February 17th, 24th, March 2nd, and 9th. Sign up at the whiteboard or see a coach. Metcon (AMRAP – Rounds and Reps) 20 AMRAP:200m Run30 KBS 35/2620 Walking Lunges10 HSPU *L1: 1 Abmat HSPUL2: Box Pike Position HSPUL3: Barbell Thruster at 50% of your bodyweight. Metcon
