CrossFit – Sun, Mar 31
Warm-Up
Warm-Up
200m Group Run
Immediately into…
AMRAP x 5 MINUTES
10 Jumping Jacks
5 Russian KB Swings*
5 Reps of Pike to Push-Up
10 Jumping Jacks
5 Full KB Swings*
5 Tuck-Ups or Reverse Crunches
*Use a Light or Moderate KB for Warm-Up
Workout of the Week – Performance
“QUEEN BEE (PERFORMANCE)” (Time)
7 ROUNDS FOR TIME*
14 V-Ups
14 DB Bench Press (50/35)**
14 KB Swing (70/53)
14 Burpees To Target***
*Increase Reps by 1 Each Round 14,15,16…
**Complete on Wall Ball or Bench.
***Target ideally 6′ above standing reach.
(Score is Time)
KG DB: (22.5/15)
KG KB: (32/24)
Workout of the Week – Fitness
“QUEEN BEE (FITNESS)” (Time)
7 ROUNDS FOR TIME*
14 Tuck-Ups
14 DB Bench Press (35/20)**
14 KB Swing (53/35)
14 Burpees
*Increase Reps by 1 Each Round 14,15,16…
**Complete on Wall Ball or Bench.
(Score is Time)
KG DB: (15/10)
KG KB: (24/16)
Optional Cool Down – All
EMOM x 9 MINUTES
MIN 1&2 – Foam Roll
MIN 3 – :45 Child’s Pose
(No Measure)