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  • CrossFit AMRAP

Thursday, March 19th

REMEMBER CLASS SIZES ARE LIMITED TO 10 ATHLETES MAX. REGISTER FOR CLASS PLEASE.


Link To Register: https://get.mndbdy.ly/AkAkBbMPQ4


CROSSFIT

WOD:

ACTIVE RECOVERY

On the Minute x 20 (5 Sets of Each):


Minute 1: 15/12 Calorie Row / 200m Run

Minute 2: 10 Burpees

Minute 3: 20 Air Squats

Minute 4: 40 Second Hollow Hold


MOBILITY:

Upper Body:

1. Puppy Pose: 1 Minute

2. Shoulder to Floor: 1 Minute

3. Wrist Stretches: 1 Minute


Lower Body:

1. Couch Stretch: 2 Minutes Each Side

2. Pigeon Pose: 2 Minutes Each Side

3. Butterfly: 1 Minute

4. Pike: 1 Minute

5. Straddle: 1 Minute

6. Kneeling Split: 1 Minute

SWEATFEST


5 Rounds

21 Weight Sit Ups

15 Burpees

9 Double KB/DB Deadlift

6 DB Hang Power Cleans

3 Push Jerks

CROSSFIT FOR SPORT

“Filthy Fifty”

For Time:

50 Box Jumps

50 Jumping Pull Ups

50 KBS

50 Walking Lunges

50 Knee - 2 - Elbow / Sit Ups

50 Push Press (Empty Barbell)

50 Banded Good Mornings

50 Wall Balls

50 Burpees

50 Double Unders/Single Unders


Reduce reps to 40,30,25 as needed


*Strict 35:00 Cut Off


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