Mar 31st, 2020


Mar 31st, 2020

CrossFit Black Box – CrossFit


Warm-up (No Measure)

60 Second Pigeon Pose, each side

30 Second Calf Stretch each side

60 Second Seated Forward Fold

3 Rounds

20 Jumping Jacks

10 Single Leg RDL’s each leg

5 Push-ups

*For RDL’s, start with no weight, last let will be with working weight for workout.


Metcon (AMRAP – Reps)

AMRAP 15min:

10 Alternating Db Snatches

50 Double Unders

20 Alternating Db Snatches

50 Double Unders

30 Alternating Db Snatches

50 Double Unders


Continue up the ladder for 15:00, adding 10 dumbbell snatches for each round. Score is total reps completed.
Modifications: KB Snatches or light weight barbell snatches. With no equipment, keep it simpl. Find a moderately heavy object and get it overhead, then run 50ft shuttle sprints, adding 50ft each round.

Metcon (No Measure)


3 Rounds:

60 Second Body Saw Plank

60 Second Hollow Hold, alternating knee raise

60 Second Flutter Kicks

60 Second Rest
WOD demo can be found at the following link:


Metcon (6 Rounds for time)

6 x 400m

2-3:00 Rest between rounds
*Keep all 6 intervals within 3 seconds of each other