Thursday 3.14.19 CrossFit

Coach Daniel

Box Brief

March Madness Comp Registration Live!
CrossFit Kids Spring Registration Live!

CROSSFIT & ENDURANCE

STRENGTH

1.) Deadlift + Power Clean + Squat Clean Complex 5×2+1+1 @ 85%
2.) 8 Sumo Stance RDLs x every 90s x 4 sets.

METCON OPTION #1

(Athletes NOT completing 19.4)
AMRAP 15
15 Push Ups
15 Hollow Rocks
30 Dubs
– 2min Rest
AMRAP 15
15/12 Cal Bike
15 KB SDHP
30yd Bear Crawl

METCON OPTION #2

(Athletes completing 19.4)
10 Rounds
30s Bike, Row, Ski Erg
60s Rest
*Score total cals

FINISHER

1a) Double Leg Banded Leg Curls: 3 x 50
1b) Banded Pull-Through: 3 x 25