20.3.20

CrossFit 972 – CrossFit

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Warm-up

Metcon (No Measure)

3 Sets

Run 100m

5 Divebomb Pushups

10 Lateral Lunges

15 Sit-ups

20 Air Squats

972 At Home

Garage Fight (3 Rounds for reps)

3 Rounds of 1:00 Minute at Each:

Dumbbell Goblet Thrusters

Single Dumbbell Power Cleans

Hops over the Dumbbell

Single Arm Push Presses

Burpees

Rest

DB Goble Thruster Video: https://youtu.be/-R_zfwIR3nU

*Athlete choice on DB weight…something that allows you to keep moving the majority of the minute

*Aim for consistency in your rep count for each movement across all three rounds

*Alternate every 5 reps on the DB Power Cleans…DB must touch the ground each rep

*Complete all 5 movements before taking your rest period. Similar to “Fight Gone Bad”

Garage Fight: No Equipment (3 Rounds for reps)

3 Rounds of 1:00 Minute at Each:

Odd-Object Thrusters

Odd-Object Cleans

Hops over Odd-Object

Odd-Object Reverse Lunges

Burpees

Rest

DB Goble Thruster Video: https://youtu.be/-R_zfwIR3nU

*Be creative…use what you have

*Athlete choice on DB weight…something that allows you to keep moving the majority of the minute

*Aim for consistency in your rep count for each movement across all three rounds

*Alternate every 5 reps on the DB Power Cleans…DB must touch the ground each rep

*Complete all 5 movements before taking your rest period. Similar to “Fight Gone Bad”