Open Gym – Fri, Mar 31
Indian Land CrossFit – Open Gym
Warm-up
3 MINUTE CALORIE ROW
15 BANDED GOOD MORNINGS
15 GLUTE BRIDGES
12 SPINAL TWISTS
12 SCORPION TWISTS
12 WIDE LEGGED GOOD MORNINGS
+
3-4 DEADLIFTS @ 35/50/65%
Weightlifting
A.: Deadlift (5 REPS @ 70-75%
5 REPS @ 75-80%
4 REPS @ 80-85%
4 REPS @ 80-85%)
Metcon
B.: 3 ROUNDS FOR TIME (Time)
HEALTH/FUNCTION:
9 JUMPING PULLUPS
16 ALTERNATING DB SNATCH (MODERATE WEIGHT)
18/14 CALORIE ROW
PERFORMANCE (RX):
12 PULLUPS
16 ALTERNATING DB SNATCH (50/35)
20/16 CALORIE ROW
COMPETITION/SPORT (RX+):
12 CTB PULLUPS
10 HANG POWER SNATCH (115/85)
24/20 CALORIE ROW
TIME CAP: 11 MINUTES
Cool Down
FOLLOW PLIABILITY OR BELOW:
*CHILD’S/COBRA POSE
*LAX BALL GLUTES
*BROKEN TOE