Mar 24th, 2020


Mar 24th, 2020

CrossFit Black Box – CrossFit


Warm-up (No Measure)

60 Second Pigeon Pose each side

60 Second Cobra or Seal Pose

3 Rounds NFT:

100m Easy Jog or 30 Sec Jumping Jacks

10 Up Downs

10 Alternating Walking Lunges

30 Second Deep squat hold (press knees out)


Metcon (Time)

For Time:

150 Air Squats

*5 Burpees EMOM including 0:00

Check out the following link for details and modifications:
*Weighted squats or hang squat cleans can be subbed for squats if you have a pair of dumbbells or a barbell. consider lowering to 100 reps for weighted squats or cleans. Perform 3 burpees EMOM if necessary.


Metcon (No Measure)

20-25 minute easy jog
*If possible, do at a different time of day than the metcon. Unscored.