CrossFit – Thu, Mar 16

Warm-Up
Warm-Up
<p dir="ltr"><span id="docs-internal-guid-544deeb8-7fff-83ed-e8c2-95b822f9c0c9">AMRAP x 6 MINUTES</span></p><p dir="ltr"><span id="docs-internal-guid-544deeb8-7fff-83ed-e8c2-95b822f9c0c9">:30 Cardio Choice</span></p><p dir="ltr"><span id="docs-internal-guid-544deeb8-7fff-83ed-e8c2-95b822f9c0c9">3/3 Lunges*</span></p><p dir="ltr"><span id="docs-internal-guid-544deeb8-7fff-83ed-e8c2-95b822f9c0c9">3 SA Hammer Curl + DBL Hammer Curl**</span></p><p dir="ltr"><span id="docs-internal-guid-544deeb8-7fff-83ed-e8c2-95b822f9c0c9">3 SLOW Leg Lifts</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-544deeb8-7fff-83ed-e8c2-95b822f9c0c9">*2nd Round: Add the empty barbell to the back rack.</span></p><p dir="ltr"><span id="docs-internal-guid-544deeb8-7fff-83ed-e8c2-95b822f9c0c9">**1 Rep = SA Hammer Curl (L) + SA Hammer (R) + DBL Hammer Curl</span></p>

Workout – All
BODYBUILDING WORKOUT (ALL)
<p dir="ltr"><span id="docs-internal-guid-7d4b9292-7fff-e0c8-db59-4cb2446d7dc2">3 ROUNDS FOR QUALITY</span></p><p dir="ltr"><span id="docs-internal-guid-7d4b9292-7fff-e0c8-db59-4cb2446d7dc2">2:00 Cardio Choice</span></p><p dir="ltr"><span id="docs-internal-guid-7d4b9292-7fff-e0c8-db59-4cb2446d7dc2">5/5 Barbell Back Rack Lunges (Athlete Choice, Moderate)</span></p><p dir="ltr"><span id="docs-internal-guid-7d4b9292-7fff-e0c8-db59-4cb2446d7dc2">15 DBL DB Hammer Curls (Athlete Choice, Light-Moderate)</span></p><p dir="ltr"><span id="docs-internal-guid-7d4b9292-7fff-e0c8-db59-4cb2446d7dc2">20 Banded Tricep Push-Downs</span></p><p dir="ltr"><span id="docs-internal-guid-7d4b9292-7fff-e0c8-db59-4cb2446d7dc2">10 Slow Leg Lifts</span></p><p dir="ltr"><span id="docs-internal-guid-7d4b9292-7fff-e0c8-db59-4cb2446d7dc2">15 DBL DB Floor Chest Flyes (Athlete Choice, Light-Moderate)</span></p><p dir="ltr"><span id="docs-internal-guid-7d4b9292-7fff-e0c8-db59-4cb2446d7dc2">20 Banded Straight Arm Narrow Push-Downs</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-7d4b9292-7fff-e0c8-db59-4cb2446d7dc2">NOTE – Workout inspired by NCFLEX program. Bodybuilding workouts like this can be effective in strengthening positions and controlling range of motion. Put on some good tunes and have a blast with this one!</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-7d4b9292-7fff-e0c8-db59-4cb2446d7dc2">-Rest 1:30 b/t Sets-</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-7d4b9292-7fff-e0c8-db59-4cb2446d7dc2">(No Measure)</span></p>

Partner Finisher – All
Metcon
<p dir="ltr"><span id="docs-internal-guid-74fa15e1-7fff-27b1-2a85-47028e3a585b">2 ROUNDS FOR TIME*</span></p><p dir="ltr"><span id="docs-internal-guid-74fa15e1-7fff-27b1-2a85-47028e3a585b">80 Slam Balls/ Plate G20 (Athlete Choice, Moderate)</span></p><p dir="ltr"><span id="docs-internal-guid-74fa15e1-7fff-27b1-2a85-47028e3a585b">80 Alt. Slam Ball/ Plate Twists</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-74fa15e1-7fff-27b1-2a85-47028e3a585b">*Switch Slam Balls every 10 Reps. P1 works while P2 Rests. Slam Ball twists will be completed together (see video for details) 80 reps total!</span></p><p dir="ltr"><span id="docs-internal-guid-74fa15e1-7fff-27b1-2a85-47028e3a585b">**Option to sub WB Ground to Overhead and WB Twists.</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-74fa15e1-7fff-27b1-2a85-47028e3a585b">(Score is Time)</span></p>