CrossFit – Mon, Mar 11
Warm-Up
Warm-Up
2 ROUNDS
:30s Row – Just Legs
:30s Row – Just Arms
10 Calf Raises
10 Tib Raises
10 Bootstrap Squats
Into…
2 ROUNDS
1:00 Row
20 Single Unders
5 Tempo Air Squats (32X1)
5 Hang Power Cleans
10 Alt. Elbow Punches
Workout – Performance
FOR TIME* (Time)
100 Front Squat (115/75)
150/125 Cal Row
300 Double Unders
*Partition reps and movements in any order to complete all work.
(Score is Time)
KG BB: (52.5/35)
Workout – Fitness
FOR TIME* (Time)
100 Front Squat (75/55)
125/100 Cal Row
400 Single Unders
*Partition reps and movements in any order to complete all work.
(Score is Time)
KG BB: (35/25)
Optional Cool Down – All
2-3 SETS FOR QUALITY
10 Wrist Rocks
1:00 Foam Roll T Spine
1:00 EZ Row (Nasal Breathing Only)
-Rest as Needed b/t Sets-
(No Measure)