Monday March 30th

29
Mar

Monday March 30th

“Warm Up:
5 min AMRAP
10 Air Squats
5 Flows*
5 Prone Y, T, W’s
10 Shoo the Chickens
*Flows = Push Up + Upward Dog + Downward Dog

Strength:
EMOM x 8
4-8 Dips

WOD:
21-15-9
Shoulder to Overhead 95/65
Front Squat

Cool Down:
5 min walk outside getting as much sunlight as possible
1 min each side Couch Stretch
1 min each side Scorpion Stretch”

 

No equipment WOD


Warm Up:
-2 min Jumping Jack

-3 min AMRAP
10 Air Squats
10 Supermans
5 Hollow Rocks

WOD:
7 Rounds
20 sec L Sit
40 sec Superman Hold
60 sec Wall Sit
Rest 60 sec

https://www.youtube.com/watch?v=3iOxRmbmxcQ

Cool Down:
5 min walk outside getting as much sunlight as possible
1 min each side Couch Stretch
1 min each side Scorpion Stretch”

13 Responses

  1. Ashley

    8 ring dips across

    3:57 rx. And then I almost vomited. ☠️🤢

    Anjali, I thought you did 3:49 and I was trying so hard to catch you. It’s the only reason I didn’t put the bar down in the 9s 😂

  2. Jeff Schmidgall

    Good grief!! That’s amazing! I wish I could’ve watched that performance! But at the same time, pretty glad I wasn’t Bill who had to actually see you end before we got out of the 21’s!!!

  3. Terrean Schmidgall

    Yeah! Jeff just showed me how to comment here. First off, I miss you all! Secondly great job you crazy crossfitters! Thirdly I just did this with the 35 pound barbell and sweated through 4 minutes. 😜