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Tuesday, March 3rd

March 3, 2020

Velocity

In 10 min:

Run 800m, then AMRAP:

30 box jumps

20 cross jumps to half burpee

10 OH DB sit ups

 

REST 2 min

 

In 10 min:

Row 1000m, then AMRAP:

30 runners crunch 

20 double DB push press 

10  off set push ups

 

REST 2 min

 

In  6 min:

Bike 1 mile: then AMRAP

30 mtn climbers

20 boat pose bicep curls

10 ski ab jumps

 

 

CrossFit

Strength:

E2:00 min x 5 rounds

1 HPC + 2 HSqCl + 3 FS

*increase your weight each round, ideally ending at a heavy complex 

 

Conditioning:

2 min rounds (1 min work: 1 min rest)

Round 1: burpees

Round 2: 1-arm KB swings (R)(35/26))

Round 3: reverse MB lunges (20/14)

Round 4: 1-arm KB  swings (L)(35/26)

 

*repeat 2x*

 

March Madness Accessory Work: 3 x 10 TRX low lunge (10 each side )

 

 

 

 

 

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