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Wednesday, March 7, 2018

2018 March 7
by bk

Warmup Primer:
6 minutes, alternating tabata of…. (2 sets of the following)
-toe-touch + jumping jack
-ring row
-plank hold + touch opposite shoulder with opposite hand, back and forth
-arch body rock
-air squats

Pendlay Row, 4 sets of 8


AMRAP in 7 minutes:
10 deadlift (185lb/125lb)
15 pushups
20 abmat situps

-rest 5 minutes, then….

3 rounds for time:
40 double-unders
20 wallball (20lb/14lb)
10 hang clean (115lb/80lb)

Core Development:
side plank hold, 3 sets of 30 seconds (each side)
50 flutter kicks (4-count)

Post loads, rounds/reps and time to comments

CrossFit Integrity, Charleston, SC

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One Response leave one →
  1. Justin F permalink
    March 7, 2018

    PDR: 115#

    AMRAP: 4 Rx

    WOD: 8:22 Rx

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