Friday, March 3 2017.

Friday, March 3 2017.

 

'17.2'

 

CrossFit / GSP Body:

 

WARMUP - 2 Rounds

250/200m Row

18 KBS 53/35

12 Plate OH Walking Lunges 45/35

 

Then, skill work on DB Power Cleans.

 

 

-----Cooldown for at least 5-10min. before starting WOD-----

 

 

WOD - AMRAP 12

 

Rx:

 

2 Rounds

50ft. DB Walking Lunges 50/35

16 Toes to Bar

8 DB Power Cleans

 

Then, 2 Rounds

50ft. DB Walking Lunges

16 Bar Muscle Ups

8 DB Power Cleans

Etc., alternating between T2Bs and Bar MUs every 2 rounds.

 

Scaled:

 

2 Rounds

50ft. DB Walking Lunges 35/20

16 Hanging Knee Raises

8 DB Power Cleans

 

Then, 2 Rounds

50ft. DB Walking Lunges

16 Pullups

8 DB Power Cleans

Etc., alternating between HKRs and Pullups every 2 rounds.

 

 

COOLDOWN - Not for time

500/400m Row *Conversational pace.

Forearm Rollouts w/ empty barbell