MON MARCH 05, 2018 - CROSSFIT

Open scores need to be submitted online by 5:00pm!!!

Warm-up

3 Rounds
10 Air Squats
10 Push-ups
10 Spiderman Lunges
10 Sit-ups

Strength

Back Squat (2 Rounds: 1x7, 1x5, 1x2)

2 Rounds
1x7 at 70%
1x5 at 75%
1x2 at 80%

New set every 2:00

Metcon

Metcon (AMRAP - Reps)

AMRAP 4:
27/20 Calorie Row
27 Wallballs (20/14)
27 Pull-ups

rest 4 minutes

AMRAP 4:
21/15 Calorie Row
21 Wallballs
21 Toes to Bar

rest 4 minutes

AMRAP 4:
15/10 Calorie Row
15 Wallballs
15 Chest to Bar Pull-ups

Score is total reps from all 3 AMRAPs

Cool Down/Mobility

2:00 Happy Baby with Band
1:00 Couch Stretch each leg
Banded Shoulder Stretch

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