03 Mar CrossFit WOD, March 4, 2021
Posted at 20:00h
in Work out of the day
Thursday
Warm-up
Workout Prep
Workout Prep**
1 set
20 Double Unders or 20 single unders
3 Devil’s Press (light/moderate)
2 Box Jumps + Step Down
1 set
20 Double Unders or 20 single unders
3 Devil’s Press (light/moderate)
2 Box Jumps + Step Down
Metcon
Metcon (Time)
Teams of 2
5 rounds (each)
18/15 Calorie Row
12 Alternating Single Arm Devil’s Press (50/35)
10 Box Jumps (30/24)
– You go, I go –
5 rounds (each)
18/15 Calorie Row
12 Alternating Single Arm Devil’s Press (50/35)
10 Box Jumps (30/24)
– You go, I go –
Auxillary Work
3 Rounds
30 sec plank (elbows)
30 sec side plank (left/right)
20 Russian Twist (each side)
10 Barbell Rollouts (very tough movement, scale or change as needed)
30 sec plank (elbows)
30 sec side plank (left/right)
20 Russian Twist (each side)
10 Barbell Rollouts (very tough movement, scale or change as needed)
1:00 Row or Bike
5 Single Arm DB Deadlift (each side – light weight)
5 Alt DB Hang Snatch (each side – light weight)
20 Plate Hops
3 Broad Jumps