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Thursday, March 12th

March 12, 2020

VELOCITY

1st 13 min

3 rounds

20 box jumps or weighted box step ups

15 plate G2OH

20  challenging ring rows

 

REST 4 min

 

2nd 13 min

3 rounds

10R/10L seated 1-arm DB/KB press (25/20)

15 v ups

20 cal bike or 30/25 cal row

remaining time: AMRAP 20 sec horizontal plate hold/20 sec rest

(15/10 lb plate)

 

CROSSFIT

 

8 rounds: 2 sets of 4 rounds in each of the 16 min

 

1st 16 min

4 Rounds

20 box jumps(24/20)  or box step ups

15 burpees

20 AKBS (53/35) or (35/26) or KB DL

remaining time: 100m suitcase carry(53/35)

 

REST 4 min

 

2nd 16 min

4 rounds

10R/10L seated 1-arm DB/KB press (25/20)

15 v ups

20 cal bike or 30/25 cal row

remaining time: AMRAP 20 sec horizontal plate hold/20 sec rest

(15/10 lb plate)

 

March Challenge Accessory Work:  3x20 banded psoas march

 

 

 

 

 

 

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