What's Going On?

March 22, 2018

3/22/18

Warm-up
Coaches Choice
Metcon
Metcon (No Measure)
Active Recovery WOD:
30 Min AMRAP
Min 1: 25 Back Extensions or Barbell Good Mornings
Min 2: 15/10 Cal Bike
Min 3: 25 Abmat Situps
Min 4: 10-15 HSPU

March 21, 2018

3/21/18

Warm-up
Interactive Coach led group Warmup
(Teach activation, form, technique, etc...)
Metcon
Mr. Joshua (Time)
5 Rounds for time of:
400m Run
30 GHD Sit-ups

March 20, 2018

3/20/18

Warm-up
10-20-30-40-50
Unbroken Double Unders
**6 min Cap

3 Rounds
10 Band Pull Aparts
10 Pushups

March 19, 2018

3/19/18

Warm-up
1/2 Tabata Mountain Climbers
1/2 Tabata Walking Lunges
1/2 Tabata Situps

March 16, 2018

3/16/18

Metcon
Crossfit Games Open 18.4 (Ages 16-54) (Time)
21 deadlifts 225/155 lb
21 handstand push-ups
15 deadlifts 225/155 lb
15 handstand push-ups
9 deadlifts 225/155 lb
9 handstand push-ups
21 deadlifts 315/205 lb
50-ft. handstand walk

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