THU MARCH 28, 2019 - CROSSFIT

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"Someday is not a day of the week." -Denise Brennan-Nelson

Warm-up

3 Rounds
5 Inchworms with Push-up
10 Single Leg RDL (each leg)
10 Russian KB Swings
20 Mountain Climbers

Strength

Metcon (Weight)

Deadlifts
On the Minute x 12
Odd: 5 Deadlifts (70-72-74-76-78-80%)
Even: 10 Box Step-Ups (50’s/35’s) (24"/20")

Metcon

Metcon (Time)

"Joker"
1 to 10 Toes to Bar
10 to 1 Deadlifts (225/155)Compare to 1-4-19

Cool Down/Mobility

1:00 Cobra Pose
1:00 Sink Stretch
1:00 Seated Pike Stretch
1:00 IT Band Stretch (each leg)

Accessory Work

Metcon (No Measure)

-Optional-
Weakness Conditioning
On the Minute x 9 (3 Rounds)
Minute 1 - 15/12 Calorie Row
Minute 2 - 40 Double-Unders
Minute 3 - 3-6 Bar Muscle-Ups(Pick 2 movements you struggle with and do them in minutes 2 and 3. Keep min 1 rowing)

 

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