Call Us: (347) 696-7060

WOD 3/9

11
Mar

WOD 3/9

Hamstring/Shoulder04

Run 400m/Row 500m/Bike 2 min
Crab Walk
Frankensteins
Reverse Lunge OH Reach
Straight Leg Bear Crawl
15e S/L Glute Bridges
15 Bar Kips

Accessory

4 sets NOT FOR TIME:
8 each Single Leg RDL’s
8 each Single Arm Russian KB Swings
8 Foam Roller Hamstring Curls
8 each KB Goblet Split Squats

Crossfit Games Open 18.3 (Ages 16-54) (Time)

2 rounds for time of:

100 double-unders
20 overhead squats 115/80 lb
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches 50/35 lb
100 double-unders
12 bar muscle-ups

Time cap: 14 minutes

Crossfit Games Open 18.3 Scaled (Ages 16-54) (Time)

2 rounds for time of:

100 single-unders
20 overhead squats 45/35 lb
100 single-unders
12 chin-over-bar pull-ups
100 single-unders
20 dumbbell snatches 35/20 lb
100 single-unders
12 chin-over-bar pull-ups

Time cap: 14 minutes

Recovery

Cooldown
Shoulders, calves

Leave a Reply