CrossFit – Mon, Mar 10
Warm Up – Monday (AMRAP – Reps)
Banded 7s
into
8:00 AMRAP
30 seconds Jump Rope
5 Half Kneeling Single Arm Dumbbell Press (each)
10 Walking Lunge Steps
8 Ring Rows
Metcon Monday (AMRAP – Reps)
50-40-30-20-10
Double Unders
25-20-15-10-5
Single Arm Dumbbell Push Press (50/35)
15-12-9-6-3 Strict Pull Ups
(KG conv: 22.5/15 DBs)
Time cap:18mins
RX+
60-48-36-24-12
Double Unders
30-24-18-12-6
Single Arm Dumbbell Push Press (50/35)
6-5-4-3-2
Rope Climbs
(KG conv: 22.5/15 DBs)
Accessory (AMRAP – Reps)
Finisher: 1000m Row Time Trial
Row 1000m for time
Concept2 is holding a worldwide virtual sprint challenge. Race 1,000m on the Concept2 Rower and enter your time in their Online Logbook by March 11th at 8 AM EST. See how you rank worldwide! More information can be found here: log.concept2.com/challenges/indoor-sprints