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CrossFit 3/22/2018

21
Mar

CrossFit 3/22/2018

Warm Up

Mobility – Shoulders

3 rounds:
8 squat jumps
3 inch worms
20 sec crab bridge
10 hollow rocks

then 3 sets of 5 with the empty bar:
Jefferson curl
bent over row
hang muscle clean
shoulder press
hang squat clean

WOD

500m Row
150 Double Unders
25 Burpees

Rest 5 min x 2
This is 2 separate scores.

Health: 150 single unders
Athletic: Count Doubles and DU attempts
Performance: As Written

Upside Down Work

Wall Walks – 4 x 8 with 4 sec pause nose to wall