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, medium band, light KB
1) Foam Roll Glutes and Hamstrings x 60s each
2) 10 each Dynamic Pigeon Pose
3) Biphasic Hip Flexor Stretch 60s each side
4) AMRAP 4:
– 3 each KB Rotational Clean & Press
– 5 each Suitcase Bent Over Row
– 10 each Mountain Climbers
– 10 each X-Band Walk
– 15 Band Pull-aparts
A.
5 Rounds For Time:
60 Ft Bear Crawl
6 each KB Rotational Clean & Press (53/35)
20 Ft Crab Walk
10 each Single Arm Bent Over Row
– Goal: Sustainable effort, RPE 7.5
L3: (44/26)
L2: (35/20)
L1: (26/DB 15)
TIME CAP = 18:00
B.
AMRAP9
30 Supinated Banded Pull-aparts
20 total Leaning Away Lateral Raise
100 Meter total Single Arm Chaos Farmer Carry
– Goal: 3 rounds of quality movement, palms up grip for Band Pull-aparts
C.
Cooldown
Pick 1-2 from the list below
– Lizard Pose
– Scorpion Stretch
– Adductor Rock back Stretch
– Prayer Stretch
– Pigeon Pose
(5 breaths each position, long inhale, longer exhale)
