CrossFit – Sun, Mar 12
Warm-Up
<p>3 RDS<br />250m Row<br />10 Step Ups<br />10 Scap Push-Ups<br />5 Push-Up to Pike</p>
Skill/Strength
EMOM X 10 (5 Rounds for reps)
<p>Minute 1: 5 Seated Box Jumps (Building in height)<br />Minute 2: :40 DBL KB Front Rack Hold</p>
Metcon
« Single and Ready to Mingle » (AMRAP – Rounds and Reps)
AMRAP X 18
20 Single DB Step-Ups (50/35lbs) (22.5/15kg) (24/20)
200m Single Arm Farmers Carry
10/10 Single Arm DB Row on Box
10/10 Single Arm DB Floor Press
20 Single DB Step-Ups (50/35lbs) (22.5/15kg) (24/20)
200m Single Arm Farmers Carry
10/10 Single Arm DB Row on Box
10/10 Single Arm DB Floor Press
Cooldown
<p>1:00 Forearm Stretch</p>