WOD – 3/11/19

Back East CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

General warm up

2-3 rounds

30 seconds jumping jacks

50‘ bear crawl

10 squat therapy

10 kip swings

10 Band pull aparts

50’ Duck walk

30 sec straight arm plank + 3 push up negatives

Movement Review

– Push ups and scales

– Kipping (arch and hollow)

– Banded pull ups

Metcon

CF: Cindy XXX (AMRAP – Reps)

Complete as much as possible in 20 minutes of:

10 Pull-ups

20 Push-ups

30 Squats

15 Pull-ups

30 Push-ups

45 Squats

20 Pull-ups

40 Push-ups

60 Squats

25 Pull-ups

50 Push-ups

75 Squats

30 Pull-ups

60 Push-ups

90 Squats

Midline Conditioning

Midline March Day 5

30 – 20 – 10

Weighted sit ups

Double DB Stiff legged DL

1 min plank

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