March 24, 2016

March 24, 2016

0

CrossFit/Competitor
REST DAY

CrossFit 101
Strength: Hang Clean 3-3-3-3-3

WOD: 3 Rounds for Time
Row 500m
30 Ball Slams (40/25)
30 Push Ups
*30 Minute Time Cap

CrossFit Teens
Coach Gabe’s Surprise!

Strongman
Warm Up: 3RM Stone to Shoulder

Stamina: 4 Rounds
50m Sled Push (90/45)
20 Box Jumps (24/20)
50m Farmers Carry (70/53 each hand)

WOD: For time
30 Man Makers
*5 burpee penalty for every break

Endurance
WOD: EMOM x 16:00
100m Sprint

Gymnastics
Core Work and Open Prep