workout of the day

TODAYS TRAINING, MONDAY, 3-13-23

CROSSFIT

STRENGTH

Back Squat for load:
#1: 2 reps

WORKOUT

AMRAP x 12 MINUTES
400m Run
15 KB Goblet Squats (70/53)
10 Russian KB Swings*

*Option for Full ‘American’ Swings

(Score is Rounds + Reps)

SPARK

PUMP

4 SETS ON A 12:00 CLOCK…
20 DB Seesaw Floor Press
20 DB Hollow Flutter Kicks*

*Hold DB up over chest

(Score is Weight)

WORKOUT

AMRAP x 7 MINUTES
7 DB Hang Power Cleans
14 V-Ups
21 Double Unders

-Rest 1:00-

AMRAP x 7 MINUTES
7 DB Hang Power Cleans
14 V-Ups
21 Double Unders

(No Measure)

Talk with a coach about your goals, get the plan to achieve them.