Get Right…Get Tight

Mar 4th, 2018

Category: CrossFit

Get Right…Get Tight

Coach Zach Covering the Hollow Rock

Weekly Strength & Benchmark Schedule – Click Here

Warm-up
3 Rounds
:30 on/:15 rest & rotate
1. Jump Rope
2. Ring Support
3. Jumping Lunges

ADV- L-Sit on Rings

How to Stretch INTO the Deadlift Position

Strength
Deadlift
3-3-3-3-3

WOD
12 Minute AMRAP
60 Double Unders
30 Goblet Lunges (1.5,1)
15 Ring Dips

Level 2- 30 Double Unders, (1,0.75)
Level 1- 60/40 cals (0.75,0.5), 60 Singles

CFS Endurance Sunday – Southie Orange 10AM
Partner Endurance Wod
Teams of 3
(Two Athletes Work While One Completes Active Rest)

AMRAP 16
200 m Run
Max Air Squats
Active Rest (OH Barbell Hold)
2 Minutes Between AMRAPs

AMRAP 16
250m Row
Max KB Swings
Active Rest (Plank Hold)

At Home WOD
2 Rounds
50 Hand Release Push Ups
75 Sit Ups
100 Air Squats
Rest 2 Minutes