Crash B’s Today!

Feb 17th, 2019

Category: CrossFit

Crash B’s Today!

Presidents Day Schedule
All Levels classes in Southie Green only at 530, 630, 9,11,12 4,5,6 & 7pm.  Bootcamp at 630am.  No classes in Southie Orange.

Warm Up
Dynamic Warm Up

Mobility
Chest Opening

Strength
Hang Power Snatch
2-2-2-2-2

WOD
30-20-10
Power Snatch (75,55)
Front Rack Lunges
Push-ups

Level 2- (65,45)
Level 1- (55,35)
ADV- Overhead lunges

CFS Endurance Sunday – Southie Orange 10AM

Endurance Time Trial
2000m Row

Endurance WOD
3 Rounds Per Station / 2 Minutes Per Round / 30 Seconds Rest Between Each Round

Complete A. Then AMRAP B.
A. Decreases Each Round
B. Increases Each Round (Reps Start At 3+3 Ascending by 1’s – 3+3, 4+4, 5+5 etc…)
1 Minute Rest Between Stations

Station 1
A. RKB Swings
30 > 20 > 10
B. Ring Dips + (Double Unders x3)

Station 2
A. Ski Distance
M: 250m > 200m > 150m
W: 200m > 150m > 100m

B. Burpees + Hollow Rocks

Station 3
A. Bike Cals –
M: 16 > 13 > 10
W: 13 > 10 > 7

B. MB Russian Twists + MB Thrusters

Weekly Strength/Benchmark Schedule – Click Here

At Home WOD
AMRAP: 8
16 Air Squats
16 Sit Ups
16 Alternating Plank Ups
16 Russian Twists (each side)

Cash Out
2:00 Downward Dog
2:00 Plank Hold