07 March 2022

RX

Strength/Skill

CrossFit open

1,2,,3,4,5,6,..10..9,8,7..2,1 DL
1,2,,3,4,5,6,..10..9,8,7..2,1 BOB

VO2

Workout

SUPER 12 X 5 ROUNDS

12 DB SNATCHES
12 WALL BALLS (FULL RANGE)
12 BOX JUMP
12 SHOULDER TAPS
12 PLANK WALKOUT
12 PRISONER SQUATS

60 SEC REST

RedZone

Workout

AMRAP 30 MIN

2 laps run
20 push ups
20 Sit ups
20 air squats

HIIT

Workout

Part 1
– partners
10min 1 minute row
1 minute 3 PU + 3 squats + 3 shoulder taps
Part 2
1 km row or running
10 PU
1 km row or running
10 squats
1 km row or running
10 shoulder taps
1 km row or running 10 slam ball over shoulder