WOD

Don’t forget to submit your score for 18.2 no later than 8pm tonight!  HERE Returning to CrossFit After Pregnancy Girls Gone Strong. The March Challenge zen habits. Lost Art of Bending Over – How Other Cultures Spare Their Spine Photos from Friday Night Lights 18.1 and 18.2, like this one of Ayleen C. are now...

5-6 Rounds (40min) Ez/conversational pace 1min Bike 1min single unders 1min row 24spm 1min step-ups 20’ 1min plank (Elbows or FLR) 1min Run 20m shuttles 1min Reverse lunges 1min Dead bugs 14#  

General Warm-up Then... Every 90sec x 5 Sets AB 9/6 Cals  + 12 Air Squats Every 90sec x 5 Sets 45 Double Unders  + 10 Wall Facing Shoulder Taps Then Glute Bridge Ups - 5 x 12 (Build) Then… 2 Rounds for time of: Run 400m  16 Alternating DB/KB  Thrusters (8/arm) Run 400m  16 KB/Db...

3 Sets - NFT 4 Single Arm Dumbbell Jerk Balance/arm 4 Single Arm Dumbbell Split Jerk/arm 30sec Banded Plank Then... Clean warm-up Then... Every 1:15mins x 10 Power Clean + Split Jerk *building up to a max for the day Then.... Close Grip Bench Press 30X1- build to a 1RM Then.... For time: 10-9-8-7-6-5-4-3-2-1 DB...

2-3 Rounds NFT :45 Row/Bike/Ski (Easy) 20 Banded Side Steps (Right) 2 Banded Side Steps (Left) 20 Prone cyclones arms 15 T-Raises (2.5 0r 5#) 15 Y-Raises (2.5 0r 5#) 1 Wall Walk + :20 HS hold x 2 Then….. Snatch warm-up then…. High hang snatch + snatch – 10 x (1 + 2) @...

18.1 (If you haven't done it yet) General Warm-up Then.. Back Squat 33X1; 5,5,5,5 (tough sets) rest 2mins Then.. 3 Rounds NFT -Banded Split Squat 30X1 x 10reps e/s; * Weighted Superset w/ -Band Resisted Deadbug 2020 x15reps ; *move slowly and deliberately Then…. 20-minute AMRAP 5 Pull up 10 Push up 15 Squat 30...