Saturday, March 11th

Is the CrossFit Open All About Conditioning? -The Russells

Warm-Ups, Cool-Downs, What Works, What Doesn’t -NY Times

Performance

A) In teams of three, alternating complete rounds, complete as many rounds and reps as possible in 15 minutes of:
7 Burpees
7 Dumbbell Thrusters
7 Box Jump or Step-Overs

Rest until the running clock reaches 20:00, and then…

B) In teams of two, alternating whole rounds, complete as many rounds and reps as possible in 15 minutes of:
9 Box Jump or Step-Overs
9 Dumbbell Push Press
9 Stationary Dips

Competition

A) On the minute, for 12 minutes:
Min 1: 35 Double Unders
Min 2: Lateral Medball Throw x 5/side 20/14
Min 3: Seated Box Jump x 3 reps

B) 3 sets of:
Row/Assault bike 5-minutes
Every minute, on the minute increase the pace.
(rest 3-minutes x3-5 sets)
Aiming to start minute one very light; Every minute build the pace; The final minute of each set needs to be HOT

C) 6 minute AMRAP
5-4-3-2-1 unbroken HSPU ladders
Aim to keep this at a casual 80-85%

Phone: 360-219-7173
2020 Borst Ave., Unit 2 Centralia, WA 98531