Spring is in the air! Starting this Saturday, March 20, 41Fitness will be hosting Spring Saturdays from 10 a.m.-noon. Join us for a free tour and a free workout. Our next Spring Saturday will be next Saturday, March 27.
Saturdays are open gym from 9:00 a.m. until noon. Members can come in to work on specific movements, particularly ones in which they need practice and further instruction. We will have a WOD that they can do or they can choose to do a WOD they missed this week.
Lower Body Dynamic Effort
1. 10 x 2 Wide Stance Box Squat @ 60%
2. 5 x 5 Sumo Deadlift
3. 5 x 10 Hip Extensions
Four rounds for time:
– Deadlift (12-9-6-3)
– Wall Ball (40-30-20-10)
20 Minute AMRAP
1. 5 Deadlift 225#
2. 5 Pullups
3. 5 Handstand Pushups
4. 10 KB Swings
5. 10 OH Lunges
6. 10 Slam balls
Upper Body Dynamic Effort
1. 8 x 3 Floor Presses @ 60%
2. 5 x 3 Rope Climbs
3. 5 x 5 Handstand Pushups
4. 5 x 10 GHD Situps
Four Rounds (45/15)
– KB Swings
– KB Cleans
– KB Presses
– KB Rows
For time:
– 100 Burpees
Five Rounds
1a. 5 Floor Presses
Four Rounds
2a. 1-3 Rope Climb
2b. Max Ring Pushups
Four Rounds
3a. 5 KB Snatches
3b. Max Ring Dips
Three Rounds
4a. 5 KB Clean and Press
Push Press
– 5 Sets
Nancy
Courtesy of CrossFit.com
Upper Body Max Effort
1. 1RM Push Press
2. 5 x 5 Barbell Row
3. 5 x 8 Ring Dips