CrossFit WOD, March 30, 2024

CrossFit – Sat, Mar 30

Warm-Up
Warm-Up

1 ROUND

2:00 Bike

10 Groiners

5/5 Knees Over Toes Split Squat

10 Kip Swings

Into…

2 ROUNDS

1:00 Bike

5 Air Squat + 5 Narrow Stance Squat

5 Clean Deadlift + 10 Elbow Punches

6 Big Kip Swings

Extended Warm-Up – All
EVERY 4:00 x 3 SETS

6-8 Reps of Pistol Options*

3 Front Squats**

1-3 Bar Muscle-Ups or Strict Pull-Ups

-EZ Bike in Time Remaining-

*Options:

Narrow Stance Air Squats

Alt. Heel Elevated Pistols

Alt. Plate Weighted Pistols

Single Leg Box Lowers

Single Leg Box Squats

Rig Assisted Pistols

**Start Moderate and build to workout weight. Must come from floor.

(No Measure)

Workout of the Week – Performance
“NCFIT GIRLS” (Time)
3 ROUNDS FOR TIME
30/25 Cal Bike
20 Alt. Pistols
15 Bar Muscle-Ups
7 Front Squats (205/145)

(Score is Time)

KG BB: (100/70)

*Workout inspired by the original 'Nasty Girls'

Workout of the Week – Fitness
“NCFIT GIRLS (FITNESS)” (Time)
3 ROUNDS FOR TIME
25/20 Cal Bike
20 Narrow Stance Air Squats
15 Strict Pull-Ups
7 Front Squat (145/100)

(Score is Time)

KG BB: (65/45)

*Workout inspired by the original 'Nasty Girls'

Partner Workout Option
IN TEAMS OF 2… (Calories)

AMRAP x 20 MINUTES

10 Alt. Pistols or Narrow Stance Air Squats

6 Bar Muscle-Ups or Strict Pull-Ups

4 Front Squats (Athlete Choice)

*P1 works while P2 completes Max Cal Bike. Once P1 has completed a full round, partners switch.

(Score is Total Cals)

Optional Cool Down – All
2-3 SETS FOR QUALITY

5 As w/Light Weight

5 Ts w/Light Weight

5 Ys w/Light Weight

15 Banded Upright Rows

1:00 Child’s Pose w/Lat Stretch

-Rest as Needed b/t Sets-

(No Measure)