Wednesday, March 17

15
Mar

Wednesday, March 17

Crossfit Garage – CrossFit

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Warm-up

EMOM X 9

Min 1: :45 Bike (Increase Pace Each Round)

Min 2: 8 Good Mornings + 5 Plank Walk Outs

Min 3: :45 Deadbugs

Weightlifting

E3MOM

Tempo DL

3X8 (use 3131 tempo)

*athletes may use a barbell, KBs or DBs for this

*perform 3 sets of 8 tempo reps

*for Quality and Technique Assessment/Breakdown (not scored)

Metcon (AMRAP – Reps)

EMOM X 12

Min 1: 15/12 Cal Bike

Min 2: 10 DL (225/155)

Rx+ 17/14 Cal Bike
Score: total reps completed

Rx: 150/132

Rx+: 162/144

Metcon (AMRAP – Reps)

EMOM X 12

Min 1: 10 (5/5) Single DB Devils Press

Min 2: 10 KB/DB DL (use two DB/KB)
– athlete chooses weight for devils press + DL

– Score: total reps completed

Cool Down

1:30/SIDE Banded Hamstring Stretch

1 Min Cat/Cow

1 Min Cobra Stretch

Bright Spot

Deadlift