CrossFit – Mon, Mar 3
MARCH BINGO – grab your sheet!!!CrossFit Night out – for EVERYONE! Friday, 3/21 7pm Norm's in Danville
Whiteboard
Warm-up
3 min Cardio
Carioca
soldier
High Knees
Butt Kickers
Runners Lunge
10 PVC Pass Thru
10 Round the World
10 Hollow Rock
10 Superman
5 Scap Pull up
5 Kip Swing
5 Pull Up
Accessory Work
Xo Sym – Iron Scap – do ½ the reps listed
Nicole (AMRAP – Reps)
20-Minute AMRAP of: 400m Run Max Rep Pull-ups
Score is number of total pull-ups completed.
Cooldown
3 Pos scorpion
pancake
Kneeling Lat
Insulin Resistance