Wednesday, March 22

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 to get the access code.

Equipment required: Foam roller, medium band

1) Foam Roll Glutes and Hamstrings x 60s each

2) 10 each Dynamic Pigeon Pose

3) Biphasic Hip Flexor Stretch 60s each side

4) 3 Rounds:

– 20 Ft Bear Crawl

– 10 each X-Band Walk

– 60s Row/Bike/Ski increasing pace


For Quality

5 Min: Bike/Row/Ski 15s hard 45s easy

5 Min: 5 each KB Rotational Cleans, 5 each Single Arm KBS

5 Min: Bike/Row/Ski 15s hard 45s easy

– Goal: Sustainable effort, lighter weight on KBs, your choice



30 Banded Pull-aparts

20 Alternating Single Arm Rolling DB Tricep ext.

100 Meter total Single Arm Chaos Farmer Carry

– Goal: 3 rounds of quality movement

*Triceps exts can be performed from the floor without a bench