CrossFit – Thu, Mar 16
Warm-Up
<p>EMOM X 9<br />Minute 1: 8 Up-Down DL + 10 Mountain Climbers<br />Minute 2: :40 Plank<br />Minute 3: 12 Alt. DB Snatches</p>
Skill/Strength
<p>EMOM X 9<br />Minute 1: :30 Hollow Hang<br />Minute 2: :30 Ring Dip Hold (Hold in Bottom)<br />Minute 3: :20/Side Side Plank<br /> </p>
Metcon
« The Devil Went Down to Georgia » (AMRAP – Rounds and Reps)
AMRAP X 10
1,2,3,etc.
DBL DB Devil’s Press (35/20lb) (16/9kg)
2,4,6,etc.
Ab-Mat Sit-up
1,2,3,etc.
DBL DB Devil’s Press (35/20lb) (16/9kg)
2,4,6,etc.
Ab-Mat Sit-up
Cooldown
<p>1:00 Alternating Between Cobra and Downdog<br />1:00/side Thread the needle stretch<br />1:00/side Knees to Side</p>