top of page

Wednesday, February 17, 2022


A. Take 12 min to complete 3 sets:

A1. Seated DB Arnold Press x 10

A2. Kettlebell gorilla row x 10

A3. Wtd Side plank x 30sec/side

B. 4 min AMRAP

10 overhead squats 95,65

100m run

10 toes to bar

Rest 2 min x 3 sets

Masters

A. Complete 3 sets:

Renegade row x 10/arm

Banded tricep pushdowns x 25-30

Barbell good mornings @ 30X1 x 10

B. 12 min amrap

10 Dual DB hang clean & jerks

200m row

30 jump rope

127 views0 comments

Recent Posts

See All

Friday, March 1, 2024

CrossFit Open 24.1 For Time:21 Dumbbell Snatch, arm 1 (50/35 lbs.)21 Burpees over Dumbbell21 Dumbbell Snatch, arm 221 Burpees over Dumbbell15 Dumbbell Snatch, arm 115 Burpees over Dumbbell15 Dumbbell

Thursday, February 29, 2024

For total time Run 800m or row 1000m/800m + 6 rounds 5 front squats @ 135#/95# 10 Deadlifts @ 135#/95# 15 Ab mat sit-ups + Run 800m or Row 1000m/800m

Wednesday, February 28, 2024

A. Take 15 minutes to complete 4 sets of the following A1. Push Press x 5 reps w/ 2 sec pause overhead each rep A2. weighted strict pronated pull-up x3-4 reps or max strict reps in 45 seconds A3. Side

bottom of page