CrossFit – Sun, Mar 9
MARCH BINGO – grab your sheet!!!CrossFit Night out – for EVERYONE!  Friday,  3/21 7pm Norm's  in Danville

Warm-up

400 M Run

20 Calf Raise – wall

20 Knees over toes (KOT) calf raise

20 Tib raise

10 PVC Pass Thru

10 PVC Thruster

Partner med ball toss

Skill Work

Jump Rope Skills

Forward

backward

Doubles

Crossovers

Single Foot

Running in place

Metcon (AMRAP – Rounds and Reps)

5 min amrap

20 Doule Unders

10 Thrusters 75/55 (rx+95/65)

2 minute rest

You’re Doing this 3 times – 3 separate scores so you can see if you’re keeping a pace

Metcon (AMRAP – Rounds and Reps)

5 min amrap

20 Doule Unders

10 Thrusters 75/55 (rx+95/65)

2 minute rest

Metcon (AMRAP – Rounds and Reps)

5 min amrap

20 Doule Unders

10 Thrusters 75/55 (rx+95/65)

DONE

Cooldown

Calf Stretch

Kneeling Wrist

Couch