3 Mins on: 1 Min off – No Babysitting and No Mobility today

Feb 29th, 2020

Category: CrossFit

3 Mins on: 1 Min off – No Babysitting and No Mobility today

Group Bike

Schedule Update: There is no babysitting and no mobility class today.  Both will return next Saturday. We apologize for any inconvenience!

Warm-up
In 3 minutes
Run 1 Loop

-Rest :30-

In 3 Minutes
50 Double Unders or 100 Singles
5 Inchworms w/ ascending push ups
AMRAP Jumping Squats

Hit some calf & hamstring stretching

Go over sandbag work & rope climbs. In larger classes, split into 2 groups – half work on rope climbs, half on stones,then switch. If possible throw in some 50-100ft stone hug carries.

WOD (35 mins)
3 Rounds

In 3 Minutes
600m Sprint

1 Minute Rest

3 Minute AMRAP
1 Rope Climb
30 Double Unders

1 Minute Rest

3 Minute AMRAP
5 Sandbag Over the Shoulder 140|90
5 Hug Squats

Rest 1 Minute

Level 2- 1 loop- 535m, 10 ft climb, 15 double unders
Level 1- 400m run
ADV- 600M Sandbag Run, Legless Rope Climbs or Short Rope

Extra Work
Work up to a Max Weight for the complex
1 Squat Clean
1 Front Squat
1 Shoulder to Overhead