CrossFit to the Core*As a class, do 25 burpees for Marissa's birthday!!
A) On the :90 for 6 Rounds
3 Position Power Snatch
High Hang, Low Hang, Floor
*Stay between 25-50% of 1 RM
B) Open 20.1
10 RFT (15 min cap)
8 Ground to Overhead (95/65)
10 Burpees Over the Bar
C) Tabata Sit-ups
A) 4 Rounds For Time (13 min cap): 50-ft. Overhead Walking Lunge (95/65#) 25 GHD Sit-ups B) Accumulate: 1:00 Frog Stretch 1:00 Banded Shoulder Stretch / Side
A) On a 20:00 Clock: From 0:00 - 4:00 1-Rep-Max Clean - Rest 2:00 From 6:00 - 10:00: AMRAP 4: Bar Muscle-ups - Rest 2:00 From 12:00 - 20:00: AMRAP 8: 30 Double Unders 8 Single-Arm DB Push Presses
A) For Time (18 min cap): 1,000/800m Row 25 Box Jumps (30/24”) 1,000/800m Row 50 Box Jumps (24/20”) 1,000/800m Row 75 Box Jumps (20/14”) B) Accumulate: 1:00 Calf Stretch / Side 1:00 Lacrosse Ball