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
CrossFit – Thu, Mar 13 Suggested Warm-Up Warm-Up TABATA (8 ROUNDS → :20 WORK / :10 REST)* Cardio Choice Into… 2 ROUNDS 10 DB Lat Pullover Alt. Deadbugs 10 Air Squats to Med. Ball 10 Push Press to Target 10/10 Split Squats 10 Scap Push-Ups Into… TABATA (8 ROUNDS → :20 WORK / :10 REST)
CrossFit – Wed, Mar 12 Suggested Warm-Up Warm-Up EMOM x 6 MINUTES (:40 ON / :20 OFF) MIN 1 – Bootstrap Squats MIN 2 – Good Morning MIN 3 – Cossack Squats MIN 4 – Alt. Box Step-Ups MIN 5 – Box Jumps MIN 6 – Up-Downs (Over Bar) Into… 2-3 ROUNDS (BARBELL SPECIFIC) 7
