SAT MARCH 31, 2018 - CROSSFIT

Warm-up

400 Meter Run
--
Line Drills
Walking Spiderman Lunge
Bear Crawl
*Waiter walk with KB (Right arm down, Left arm back)
5 Inchworms with a push-up then Zombie walks
Skip for Distance
Skip for Height
5 Air Squats + Broad Jump
*Waiter walk (Right arm down, Left arm back)
High Knees
Butt Kickers
*Waiter walk (Right arm down, Left arm back)

Metcon

Metcon (AMRAP - Rounds and Reps)

Teams of 2

AMRAP 25
2500/2000 Meter Row Buy-in

50 Toes-to-Bar
50 Bar Facing Burpees
50 Thrusters (95/65)

50 Toes-to-Bar
50 Bar Facing Burpees
50 Thrusters (115/80)

50 Toes-to-Bar
50 Bar Facing Burpees
50 Thrusters (135/95)

Divide work as needed

Cool Down/Mobility

5:00 Foam Roll: 10 passes for thoracic spine, low back, glutes, hamstrings, calves, and quads.
1:00 Sink stretch
1:00 Thoracic stretch with barbell (Foam roller or med ball under upper back, arms holding on to a barbell).

 

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