TODAY'S WOD

Workout of the Day

WOD

CrossFit - Thu, Mar 28
General Warm-up

2 sets:
200-meter row, bike, or ski
10 arm swings across
10 arm swings overhead
10 torso twists
20 scap pull-ups
:30 jumping jacks
:30 up-downs
:30 burpees

240328 (AMRAP - Rounds and Reps)

- RX -
With a partner, complete as many rounds as possible in 16:00 of:
20 burpees
4 rope climbs (15 ft)
- One partner works at a time.

- INTERMEDIATE -
With a partner, complete as many rounds as possible in 16:00 of:
20 burpees
4 rope climbs (12 ft)
- One partner works at a time.

- BEGINNER -
With a partner, complete as many rounds as possible in 16:00 of:
12 burpees
4 pull-to-stands
- One partner works at a time.

Skill Work (Checkmark)

Post-workout
Accumulate:
20 weighted pull-ups

Stretching

3 sets:
:20 doorway pec stretch/side
10 PVC pass throughs

- AT-HOME - (AMRAP - Rounds and Reps)

With a partner, complete as many rounds as possible in 16:00 of:
20 burpees
100-meter single-arm dumbbell overhead carry
100-meter single-arm dumbbell suitcase carry
- Share the burpee reps with one person working at a time.
- Complete the carries together with one person carrying overhead and the other in the suitcase position.
- Switch positions as needed at any point during the 100-meter carry each round.

WOD

CrossFit - Thu, Mar 28
General Warm-up

2 sets:
200-meter row, bike, or ski
10 arm swings across
10 arm swings overhead
10 torso twists
20 scap pull-ups
:30 jumping jacks
:30 up-downs
:30 burpees

240328 (AMRAP - Rounds and Reps)

- RX -
With a partner, complete as many rounds as possible in 16:00 of:
20 burpees
4 rope climbs (15 ft)
- One partner works at a time.

- INTERMEDIATE -
With a partner, complete as many rounds as possible in 16:00 of:
20 burpees
4 rope climbs (12 ft)
- One partner works at a time.

- BEGINNER -
With a partner, complete as many rounds as possible in 16:00 of:
12 burpees
4 pull-to-stands
- One partner works at a time.

Skill Work (Checkmark)

Post-workout
Accumulate:
20 weighted pull-ups

Stretching

3 sets:
:20 doorway pec stretch/side
10 PVC pass throughs

- AT-HOME - (AMRAP - Rounds and Reps)

With a partner, complete as many rounds as possible in 16:00 of:
20 burpees
100-meter single-arm dumbbell overhead carry
100-meter single-arm dumbbell suitcase carry
- Share the burpee reps with one person working at a time.
- Complete the carries together with one person carrying overhead and the other in the suitcase position.
- Switch positions as needed at any point during the 100-meter carry each round.

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