CrossFit WOD, March 21, 2020

CrossFit WOD, March 21, 2020

Saturday March 21

"Powerwalk Races"
Set your class up in rows as you would for a dynamic warmup. Coach calls "3-2-1-go," and each "walker" leaves their mark. They "race" down and back and upon return they high-five the person behind them in line, and that person takes off. Make sure you have your video equipment out for this one.
Review Movements of the day:
– Sledpush
– Farmer Carry
– DB Walking Lunges
– DBall over shoulder for Rx+

Metcon (Time)
At Home WOD:
For time:
1 Mile Run
5 Rounds of:
20 Air Squats
30 Shoulder taps (left/right = 1 rep)
20 Sit-ups
– Goal: Slow/consistent pace around 70%

Metcon (AMRAP – Rounds and Reps)
AMRAP 30 with a partner – not for score:
180 Ft. Farmer Carry – AHAP
180 Ft. Sledpush – AHAP
180 Ft. DB Walking Lunges – Moderate weight
Rest as needed between rounds. Split however desired.
Rx+:(20 DBall Over The Shoulder after each round – 100/70)

Alternate Metcon
For time:
2k Row
800 meter Farmer Carry (70, 53)
2k Row
– Goal: Split as with row intervals but complete 50-100-meter intervals for farmer carries.
*30:00 time cap

Extra Credit
Reps of 30-20-10
DB Hammer Curls
Glute March
Rolling DB Triceps Extensions

Cool Down
10 Minutes of easy rowing or bike or ski erg or jog at a conversational pace.