2.28.17 CROSSFIT WORKOUT WOD LOVELAND FORT COLLINS CO

By 02/27/2017 wod No Comments
marissa

Warm up (9)

300m row/ run or 600m bike

3 rounds

10 scorpions

10 squat jumps

10 lunges w/ twist

10 pvc pass throughs

Then

300m row/ run or 600m bike

 

Gymnastics (16)

Muscle up practice

4minutes 3×5 ring row with False grip

4minutes 3×5 turn over/ transition

4minutes 3×3 ring dip with 5 sec hold @ lock out

4minutes to practice all movements together (ring-transition-ring dip)

 

Metcon (30)

5 Minute AMRAP:

3 Power cleans (95/65)

3 Front squats

3 Power Jerks

-3 Minute rest-

5 Minute AMRAP:

3 Power cleans (115/65)

3 Front squats

3 Power Jerks

-3 Minute rest-

5 Minute AMRAP:

3 Power cleans (135/65)

3 Front squats

3 Power Jerks

-3 Minute rest-

 

Score= total number of reps and rounds (each AMRAP)

 

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