CrossFit – Fri, Mar 7
MARCH BINGO – grab your sheet!!!CrossFit Night out – for EVERYONE!  Friday,  3/21 7pm Norm's  in Danville

Warm-up

3 Min cardio

2x

Gate openers

samson

bear crawl

runners lunge

side lunge

burpee broad jump

10 hanging scap protraction/retraction

10 hanging knee raise

5 knees to elbow

EMOM

3 Plate Burpees – jump onto plate & lift overhead

4 Jacknife sit ups

4 walking lunge

Metcon (AMRAP – Rounds and Reps)

22 Min Amrap

8 Burpee Box Jump 24/20″

8 Knees to elbows

25 ft walking lunge

Cooldown

Calf Stretch

Kneeling Lat

Up/down dog