CrossFit – Wed, Mar 25
General Warm-up
AMRAP 14 minutes (AMRAP – Rounds and Reps)
7/5 Muscle Ups
14 Box Jump Overs 24/20″
21 Dumbbell Snatches 50/35lbs
Feel: Muscle Overload/Gas
Pacing: Sustain
Target Score: 3+ Rounds
Firebreather: 4+ Rounds
Extra Credit (Checkmark)
40-60 Minute Machine Flush / MOB
5+ Rounds
5:00 Machine Flush
3:00 Mobility
Rotate through as many modalities as you can, excluding running but not walking. Pace should feel very very easy, but elicit a nice sweat to aid in your mobility routine.
AMRAP 5 minutes
150/125m Row
6 Burpee Step Overs
6 Single Dumbbell Deadlifts (DB Between legs)