CrossFit – Tue, Mar 19
Metcon Prep
They’re Magically Delicious (6 Rounds for reps)
3 Sets
10 Sandbag Cleans (150/100)
20 GHD Sit Ups
30/24 Cal Ski/Row
rest 1:1 b/t sets
-Straight Into-
10 Double Dumbbell Deadlifts (2×50/35)
20 Toes to Bar
30/24 Cal Ski or Row
rest 1:1 between sets
Time Cap Each Set 4 MIns
Pump
4 Rounds
10 Strict Pull ups
10 Body Row on Racked Barbell
10 Lat Pulldowns
10 Standing KB Crush Grip Bicep Curls (moderate weight)
-rest 3 min between rounds
Hip Halo Activation
Movement Prep
1-2 Sets
:30 Ski
15 Banded Good Mornings
10 Abmat Sit Ups
:30 Row
5 Single Arm Kettlebell Front Squats
10 Knees to Elbow
-Then-
Warm up Sand Bag Clean
-then-
1 Sandbag Clean (150/100)
3 GHD Sit Ups
6 Cal Ski
2 DBL KB Front Rack Squat (2×53/35)