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CrossFit 3/4/2018

3
Mar

CrossFit 3/4/2018

Warm Up

Mobility – Shoulders and Hips

3 min double under practice

3 rounds of:
50′ single arm OH carry (each arm)
10 ring rows
10 push ups
10 cossack squats (5 ea leg_
20 sec crab bridge
3 inch worms

WOD

For time, with ‘buy in’.

Burpees (number in prescription)

Then 5 rounds:

5 toes to bar
10 shoulder to overhead
15 box jumps
20 American Kettlebell Swing

Health: 10 burpees – toes 2 kb – 65/45 – 24/20″ step – 35/25
Athletic: 20 burpees – knees to elbow – 95/65 – 24/20″ – 55/35
Performance: 30 burpees – 125/85 – 24/20″ – 55/35

Yoga at 3pm!!!!