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
1) Foam roll wherever you need it
2) 3 Rounds:
– 10 Band Pass Throughs
– 10 Band Overhead Squats
– 20 Ft Reverse Bear Crawl
– 60s Bike Increasing pace each round
A.
‘Get To The Chipper’
For time with a partner:
60 Power Snatch (95/65)
40 Cal Bike
70 Lateral Burpees over Bar
40 Cal Bike
80 Goblet Squats (70/53)
40 Cal Bike
– Goal: Challenging pace, split evenly
Rx+: (115/75) (40 Cal Ski)
L3: (75/55)
L2: (65/45) (Hanging Knee Raises)
L1: (100 total DB Snatch 25/15) (Weighted V-ups) (Up Downs)
TIME CAP = 35:00
B.
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)