March 12, 2020

CrossFit

Warm Up:
Shoulder/Lunge Prep
3 rds
10 DU Practice
3 Pull-Up Negatives (jump to top if needed)
6/6 RNT Reverse Lunge

Strength:
15min Clock
Strict Pull-ups – 3 x MR *Should shoot for around 25-30 reps total*
BB Front Rack Lunges – 4 x 6/6

WOD:
Total Work:
40 T2B
80 Front/Back KB Lunges
160 Double Unders (3:1)
*Work can be split however the member wants*
**Fr/Bk lunges must be 40/40**

QuickFit

Warm Up:
2rds
10 DU Practice
10 Active Scap Depression
6/6 RNT Reverse Lunge

WOD:
15min AMRAP
10 T2B
20 Front/Back KB Lunges
40 Double Unders

Barbell
Strict Press – Heavy 3
DB Hamstring Curl – 4×15
Power Clean – 4×3
TNG Dynamic Goblet Squat – 4×15
Superset x4:
A) 6-8 Chin Ups
B) 6-8 HRPU
*Prowler Push 4x in the hour