24 Mar CrossFit WOD, March 25, 2022
Posted at 20:00h
in Work out of the day
Friday
Warm-up
Warm-up Upper Body
Up and Back with
High Knees
Butt Kicks
Lateral Shuffle
5 Inch Worm with push ups
Then
3 Rounds of:
5 Barbell Rows
5 Barbell Push Press
10 Banded Pull-aparts – supinated grip
10 banded pushdowns – neutral grip
High Knees
Butt Kicks
Lateral Shuffle
5 Inch Worm with push ups
Then
3 Rounds of:
5 Barbell Rows
5 Barbell Push Press
10 Banded Pull-aparts – supinated grip
10 banded pushdowns – neutral grip
Workout Prep
Weightlifting
Split Jerk (Weight)
10-15 Minutes of Practice
– Stay light and focus on form
– Stay light and focus on form
Metcon
Metcon (AMRAP – Rounds and Reps)
16:00 AMRAP
30/24 Calorie Assault Bike (OR 24/18 Calorie Echo Bike)
20 Thrusters (45/35)
10 Strict Pull-Ups
30/24 Calorie Assault Bike (OR 24/18 Calorie Echo Bike)
20 Thrusters (45/35)
10 Strict Pull-Ups
1 set
20 Sec. Bike
5 Thrusters (focus on pausing and breathing at the top)
2 Strict pull Ups