Workout For March 6th

29
Nov

Workout For March 6th

GROUP CLASS WORKOUT

 

Warm Up:

5 Rounds 30/30 on machine Get Warm!

15 PVC pass throughs, 15 pushups

 

Strength: 

60 Heavy Hanging KB High Pulls

40 Wide Grip Pull Ups

50 Hollow Rocks

90 sec plank

 

Metcon:

Dynamic

16 Min EMOM

  1. 10 Thrusters 95/65
  2. 13 Kb Swings 53/35
  3. 10 Burpees
  4. 13 Med Ball Slams 20/16

 

Foundational

16 Min EMOM

  1. 10 DB Thrusters
  2. 10 Kb Swings
  3. 7 Burpees
  4. 10 Med Ball Slams

Mobility:

Pre – Single leg flexion (pg. 303)

Post – 5 min cool down on a machine

 

 

 

CROSSFIT OPEN 15.2

Heats start at 6pm

 

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