Note: Friday, March 31 will be the last day we post workouts to the web site. No Excuses CrossFit members may view the workouts through the Chalk It app. Please contact Coach Brandon at brandon@noexcusescrossfit.com to get the access code.

Prep

Equipment required: Foam roller, light KB, medium/light band

1) 1 Round:

– 60s each Foam roll Thoracic & Lats

– 5 Upward to Downward Facing Dog + Toe Touch

2) 2 Rounds:

– 5 each Tall Kneeling KB Halo

– 5 each Thoracic Rotations

3) AMRAP 5 at a slow pace:

– 2 Plank Walk-outs

– 6 Ring Rows

– 15 Banded Pull-aparts

– 30s Jump Rope Practice

A1.

Tall Kneeling Landmine Press – Bilateral

2/4 x 8-10. 

OT2M

– 2 Warm-up sets, 4 working sets

A2.

Sled Rope Pull

2/4 x 10 Meters. 

OT2M

– 2 Warm-up sets, 4 working sets

B.

For Total Reps

AMRAP 3:

Max Double Unders

AMRAP 3:

Max Hand Release Push-ups

AMRAP 3:

Max Renegade Rows (50/35)

– Goal: Challenging effort, short breaks. No rest between AMRAPS

L3: (40/25)

L2: (Hybrid Push-ups) (30/15)

L1: (Single Unders) (Box Push-ups) (Bent Over Rows 20/10)

C.

Banded Pushdowns

3 x 20-25 each. Rest 60s