Thursday 3.15.18 CrossFit


Box Squat 8 x 3 @60%, every 60s
Coach call warm up sets: 4×3, every 60s, building to 60%
Intent:  Final week of Box Squats. This week we are performing all sets for speed. This should be fast paced and not take longer than 15 minutes to complete.


Box Jumps w. step down (24,20)
DB Renegade Rows (55,35)
Calorie Bike or Row
*100 Ft. Single-Arm Farmer Carry after each round
L2: (20,15)
L1: (Alt. Step-ups)
25:00 Cap
*Athlete choice for DBs on Renegade rows if they are choosing a weight other than the Rx weight.

Intent: Pacing today should be slow! Around 60-70%. Partner Up and split reps if you have trained x3 this week or planning to complete Fridays Open WOD.


Coach led mobility

$ Out

Hollow Hold: Reverse Tabata