Spring Ahead!

Mar 11th, 2018

Category: CrossFit

Spring Ahead!

Adam – Emptied the Tank

Day light Savings today, be sure to turn those clocks forward so you make to class on time 🙂

Weekly Strength/Benchmark Schedule – click here

Warm-up
Tabata Jumping Squats
*Rest :10 in bottom of squat
Rest 1 minute
Tabata Push Ups
*Rest :10 in high plank position

Strength
Strict Press
5-5-5-5

WOD
10 Minute AMRAP
7 Sumo Deadlift High Pulls (75,55)
8 Overhead lunges
9 Push Ups

L2- 65, 45, front rack lunges
L1- 55, 35, front rack lunges

CFS Endurance Sunday – Southie Orange 10AM

AMRAP 8
Run 400m, 300m, 200m
12 Box Step Ups
10 SA KB Hang Snatches (each side)

Rest 2 minutes

AMRAP 8
Bike Cals 30, 20, 10 / 25, 15, 5
10 Rings Rows
10 Wall Balls

Rest 2 minutes

AMRAP 8
Row 500m, 300m, 200m /450m, 250m, 150m
10 Burpees
10 Vups

At Home WOD
5 Rounds
40 on:20 off
Jumping Squats
Jack Knives
Push Ups