CrossFit

STRENGTH

1a) Rope Climb: 4 x 2. Rest 45s.
– Rx+: L-Sit Rope Climb
– Rx: Legless Rope Climb
– L3: Rope Climb w. legs
– L2/L1: Ground to standing with rope x 3 reps.
1b) Ring Dips: 4 x 10. Rest 45s
– Rx+: Ring Dips
– Rx: Bar Dips
– L3: Band Assisted Bar Dips
– L2/L1: Box Dips

METCON

AMRAP 14:
25 Push-ups
50 Hollow Rocks
75 Barbell Rows (75, 55) (change grip every 3rd set)

**WHITEBOARD BRIEF**

– Strength: Today’s work is similar to that of last Tuesday with some small changes in volume. You should be able to complete all the listed work staying within your ability – no one should be near failure today.
– Metcon: The purpose of today’s work is to train local muscle endurance of the upper-body. Getting through 2 rounds of this workout is your goal for today. Go light with your BB Rows.

Spark

STRENGTH
Low Hooked Y Pull x 20
Sled Push x 50 m

METCON
**Last Tested 3/29/19 or 3/4/19**
For Time:
100 Sit Up
200 m Run
75 Sit Ups
200 m Run
50 Sit Ups
200 m Run
25 Sit Ups
15 Burpees
**20 min CAP**

Masters

STRENGTH
Mini Band Clam Shells x 12 each leg
KB Sumo Squat x 10
Side Plank with DB Abduction x 10 each side

METCON
AMRAP 18
9 Air Squat
10 Ring Row
11 SDHP #53/35
12 AbMat Sit Up
50 m Run