Normal schedule

Mar 14th, 2018

Category: CrossFit

Normal schedule

Jill – Status: Ninja

All classes will run as normally scheduled today

Warm-up
Every :90, complete:
1. 15/12 Calorie Row
2. 12/10 Calorie Bike
3. 15/12 Calorie Ski Erg
4. 75 Double Unders

Midline/Shoulder Stability
25′ plank walk (laterally)
20 Hollow Rocks
25′ plank walk (opposite direction)
10 Jack knives

WOD
8 Minute AMRAP
15/12 Calorie Row
20 Sit-ups

Rest 3 Minutes

8 Minute AMRAP
12/10 Calorie Bike
10 Power Snatches (75,55)

Rest 3 Minutes

8 Minute AMRAP
15/12 Calorie Ski
50 Double Unders

Level 2- (65,45)
Level 1- (55, 35)
ADV- 15 GHD Sit-ups

Extra Work
3 Rounds
50 ft Handstand Walk
15 Hip Extensions
50 ft Handstand Walk
15 Toes to Bar

Add weight a 25/15lb plate to the hip extensions if able.

DISCUSSION 4 Comments

  1. Ryan Gould 03/15/2018 at 1:49 am

    Bike/Ski/Row

    4+4/3+25/4 Rx

  2. Trevor 03/15/2018 at 1:17 am

    Row/Bike/Ski

    6/4+5/4+15 Rx

  3. Chad Kucera 03/14/2018 at 11:58 pm

    Bike/Snatch: 5
    Ski/Burpees: 3+15
    Row/GHD: 4+15

  4. Brian Campbell 03/14/2018 at 6:42 pm

    Ski/Dubs: 5+1 Rx
    Row/GHD: 4+7 Adv
    Bike/Snatch: 5+1 Rx