Call +1 610-506-1010
 

CrossFit WOD, March 5, 2021

04 Mar CrossFit WOD, March 5, 2021

Posted at 20:00h in Work out of the day by

Friday

Warm-up
Movement Prep/Activation and Increasing Heart Rate**
10 min AMRAP
1 min row easy
5 Scap Pushups
5 Floor Plate Push
5 Situps (practice extension of the legs during sitting up to prep for GHD’s)
5 Muscle Cleans (empty bar)
5 Front Squats (empty bar)
5 Push Press (empty bar)

Metcon
Metcon (3 Rounds for reps)
(12:00 Time Cap on Each)
3 rounds
30/22 Calorie Row
30 Dumbbell Bench (50s/35s) or Push Ups

– @15:00 –

3 rounds
30 GHD’s or 35 Abmat Sit Ups
30 Kettle Bell Swings (1.5/1)

– @30:00 –

For Time:
30 Squat Clean Thrusters (165/110)

Auxillary Work
***Mobility Challenge***
Accumulate 3 minutes total of each:
– Squat Hold
– Pull Up Dead Hang