24.3.20

CrossFit 972 – CrossFit

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Warm-up

Metcon (No Measure)

EMOM 12:

Minute 1: :30 Jump Rope

Minute 2: 10 Cossack Squats (Alternating)

Minute 3: 20 Step Back Lunges

Minute 4: :30 Active Divebombers

Divebomvers: https://youtu.be/SrM4_RvFQf8

972 At Home

Gravity (Time)

5 Rounds For Time:

80 Double-Unders/120 Singles

40 Sit-Ups

20 Pushups

10 Reverse Burpees

Reverse Burpees: https://youtu.be/WCEuVr-n_OY

Gravity: No Equipment (Time)

5 Rounds For Time:

60 “Dot Hops”

40 Sit-Ups

20 Pushups

10 Reverse Burpees

Dot Hops: https://youtu.be/mvTkmqg3oWQ

*Dot Hops- Backward to Foward =2

Functional Body Building

Metcon (No Measure)

3 Giant Sets

20 Single DB Bicep Curls

20 DB Pike Overs

20 Single DB OH Tricep Extensions

20 DB Russian Twist (2ct)