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Daily Workout WOD, March 19, 2021

19 Mar, 2021

3.19.21

Metcon
For quality complete:
200m Run
60 secs/side Low Dragon (rocking back and forth)
60 secs/side OH Banded Distraction
Then complete 2 sets of:
10 No Jump Burpees
5/side Hang DB Snatches
10 Shoulder Activations
5 Inchworms
5/side Box Step Up and Overs
15/10 Cal Row or 10/8 Cal Assault Bike
Crossfit Games Open 21.2 RX (Ages 16-54) (Time)
For time:

10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

F: 35-lb. dumbell, 20-in. box
M: 50-lb. dumbbell, 24-in. box

Time cap: 20 min

Crossfit Games Open 21.2 Scaled (Ages 16-54) (Time)
For time:

10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

F: 20-lb. dumbbell, 20-in. box (step-ups permitted)
M: 35-lb. dumbbell, 20-in. box (step-ups permitted)

Time cap: 20 min

Metcon
Post Workout Stretch:
1 min Laying with back on floor and legs straight up on the wall
1 min Happy Baby
1 min/side Supine Twist
1 min/side Twisted Cross
1 min Puppy Dog
1 min Child’s Pose wifh arms bent and hands behind neck

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