Shuttle Run Sunday

Mar 10th, 2019

Category: CrossFit

Shuttle Run Sunday

Warm Ups are Effective AND Fun!

Don’t forget to Spring Ahead tonight for Daylight Savings Time

Warm Up
5-4-3-2-1
Strict Toes to Bar
Squat Therapy
*Complete 1 shuttle run before each set

Strength
EMOM10
Front Squat
1 Rep @90%

WOD
10-9-8-7-6-5-4-3-2-1
Toes to bar
Back Squats (135,95)

Level 2- (115,75)
Level 1- (95,55)
ADV (185/125)

Sub = Sit-Ups-x2

CFS Endurance Sunday – Southie Orange, 10AM
Endurance WOD
E5MOM 15
18 / 13 Cals Row
15 Burpees
20 RKB Swings
15 Ring Row Turn Overs

Rest 2 Minutes

E5MOM 15
13 / 10 Cals Bike
50 Double Unders
15 Wall Balls
15 MB Sit Ups

Weekly Strength/Benchmark Schedule – click here

At Home WOD
AMRAP: 7
7 Burpees
7 Jumping Squats
7 Jack Knives

Cash Out
World’s Greatest Stretch – 2:00 Total x Side