THU MARCH 08, 2018 - CROSSFIT

Come join us for the CrossFit Games Open 18.3 announcement tonight at 6:00 pm!
There's beer...

Warm-up

3 Rounds
10 Scapular Pull-ups
10 Scapular Push-ups
10 Hollow Rocks
5 Cubans

Strength

Strict Pull-ups and Push-ups 

3 Rounds (superset)
Max effort strict pull-ups
Max effort push-ups

New set every 4:00

Score total number of reps

Metcon

Metcon (Time)

3 Rounds:
500 Meter Row
12 Push Press (95/65)
50 Abmat Sit-ups

Cool Down/Mobility

3:00 Foam Roll Lats, Quads, and Low Back
1:00 Cobra Pose
Banded Shoulder Stretch

 

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