10x Ground to OH w/Plate 35#/25#
10x Squats w/Plate 35#/25#
10x OH Press w/Plate 35#/25#
**Try to do the first 3 “plate” movements unbroken and “back2back2back”
5:00 Rest “Minimum”
3 Sets Each of 1:00 / 1:00 Rest
4x Rounds (30:00 CAP)
25x RKBS #AHAP
20x Goblet Squats #AHAP
15x KB Lunges
15x Burpees (alt = 10 push-ups + :30 plank)
15x Push Press
20x Russian Twist w/plate 25#/10#
*Choose a weight for the Push Press that will challenge you!
*A little heavier than normal so you might want to break the push press but won’t because you are a badass ?
~ Rest 3:00 min ~
10 x 1 arm dumbbell high pull with 2 sec negative (right arm)
10x 1 arm dumbbell high pull with 2 sec negative (left arm)
:30 sec hold dumbbell overhead alt sides
*Choose a weight for the DB that will challenge you!
6x Push-ups + DB/KB Deadlift
6x Lunges or 12x Air Squats
*Choose weight for the DB/KB that will challenge you!
~ Rest 5:00 min ~
20x Ground to Overhead w/Plate
20x Lunges or Air Squats
The CrossFit Open Workout will be programmed for today
03-27 & 28
~1 Hour Active Recovery – Hike, Jog, Row, Bike, Swim
Rest Day (opposite day to the AR day)