Friday, March 24th

Performance

A) Every 2 minutes, for 30 minutes (3 sets of each):
Station 1 – 5 Burpees + 15 Dumbbell Thrusters
Station 2 –  Strict Chin Ups x 12 reps
Station 3 – 60 Seconds of Jump Rope
Station 4 – Single-Arm DB Rows x 8 reps each arm
Station 5 – 45 Seconds of Side Plank (each side)

B) Row 10 minutes easy

Competition

Please be sure you understand the movement standards PRIOR to judging and completing this workout. The full movement standards can be found HERE

Nicole Carrolls tips for 17.5

A) 3 Rounds, Easy
Row 20 cals
Bike 20 cals

B) 3 sets; Casual pace
25ft Walking lunges*
30-sec Handstand hold against wall
25ft Walking lunges
10-15 Inclined ring rows
(rest 30-60 seconds)

C) Build to a thruster a little heavier than what you’ll use in the work out.

D) Every 2-3 minutes for 2
20 Double unders
5 Thrusters 95/65lbs
20 Double unders
5 Bar-facing burpees

(1) Build intensity per round from a casual pace to game-pace; End on something slightly spicy
(2) You NEED to practice draping your rope correctly for the transition; Do not fumble around with it

E) CrossFit Open
9 Thrusters 95/65bs
35 Double unders

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