Champlain Valley CrossFit – Sport: Wednesday, March 14th, 2018

*The Open is HERE…a reminder from last year. There will be no classes Friday night through 3/23, however please feel free to come in and train or hop in on the open workout next to our participants.

WOD:

1) Every 7:00 x 6 sets:

Odd – 3 minutes Ski/Bike/Row + 2 minutes Burpees + 1 minute Knees-up/Toes-to-bar + 1 minute Rest

Even – 3 minutes Ski/Bike/Row + 2 minutes Kettlebell Swings 53/35 + 1 minute Dumbbell Floor Press 50/35 + 1 minute Rest

Scale as needed. No rest time to transition between movements. These are 6 minute efforts with 1 minute Rest.


Extra Work:

2) Handstands: 10 minutes Practice

Work on any facet of getting upside down.

3) Single Leg Good Morning: 4 sets of 10/side

Rest 90-120 seconds between sets. Focus on positioning over load.


For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

https://www.youtube.com/watch?v=f44uKudJT88

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