CrossFit – Thu, Mar 7
Warm up – Thursday (AMRAP – Reps)
2 sets:
1:00 Jump Rope
1:00 Run
-into-
2 sets
10 Back and Forth Leg Swings (each)
10 Side to Side Leg Swings (each)
5 Russian Kettlebell Swings
5 Up Downs
Metcon – Thursday (AMRAP – Reps)
15:00 AMRAP:
200m Run
15 Kettlebell Swings (53/35)
10 Burpees
(KG conv: KB 24/16)
Accessory (AMRAP – Reps)
Mayhem Mini-Pump – Arms and Shoulders
4 Rounds
12 Plate Front Raise @ moderate weight – maintain quality
10 Seated Alternating DB Curl @ moderate weight – maintain quality
-Rest 1 min b/t rounds-
Thursday Optional Extra (AMRAP – Reps)
1,2,3,…10…3,2,1 Reps of
Dumbbell Thrusters (35s/20s)
Box Jumps (24/20)
Dumbbell Deadlifts (35s/20s)