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Tuesday, March 6, 2018

2018 March 5
by bk

Warmup Primer
For 5 minutes:
5 pushups
7 toe touch + jumping jack
9 shoulder press (pvc)
air squats
5 beat swings

6 sets:
3 push press
2 push jerk
-moderate weight for all working sets


Alternating EMOM in 18 minutes: (6 sets each)
Airdyne, 12/9 calories
3 bar muscle-ups (or 6-8 chest-t0-bar pullups/pullups/ring rows)
10 box jump over (24in/20in)

Core Development:
v-ups, 3 sets of 12
side hollow hold, 3 sets of 20 seconds (each side)

Post loads and EMOM results to comments

CrossFit Integrity, Charleston, SC

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One Response leave one →
  1. Justin F permalink
    March 6, 2018

    Complex: —> 145#

    EMOM: C2B PU

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