131113

Warm-up
KB Warm-up:
10 Circles each way,
10 Squat swings,
5 Clean and press/push press/push jerk
x3
WOD
AMRAP in 6 min:
30 Double unders,
12 Double KB front squat,
6 Double KB shoulder to overhead
Rest 2 min
AMRAP in 6 min:
200m Row,
12 Double KB swing,
6 Burpees,
Rest 2 min
AMRAP in 6 min:
20 OHWL steps,
10 Toes to bar,
10 HSPU

POPULAR Posts

CrossFit Lite – March 5, 2024

Skill Handstand Pushups  2 rounds for time:30 cal row20 Air squats 10 Handstand push ups (Or progression)  Rest 2:00 2 rounds for time 10 Handstand push ups 20

March 5, 2024

Skill: Ring muscle-ups Ever 2:00 x 5 sets (10 minutes):1-5 ring muscle-upsEasy machine in remaining time 3 rounds for time:3 push-ups3 pull-ups10 overhead walking lunges

SWEAT 45 – March 4, 2024

5 rounds :45 on/:30 off Sumo DLAb wheel outsHeavy banded good morningsDB weighted sit ups ( can have toes under DB)Goblet cossack squats  6 min amrap3/side –

START Today

Fill out the form below

Learn more about how joining our community can help you reach your health and fitness goals.