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week of 3/8

Monday

3 Rounds

10 Right leg Bulgarian Split Squats

20 Sit-ups

10 Left Leg Bulgarian Split Squats

20 Weighted Glute Bridges

—

3 Rounds for Time:

8 2 for 1 Burpees (2 push-ups for

each burpee)

20 Single DB Hang Clean and Jerks

21 Goblet Squats

 

Tuesday

3 Sets:

30 Seated Leg Lift Over DB

30 Banded  Good Mornings

*Rest as Needed Between Sets

—

5 Rounds For Time:

400 Meter Run

20 Double Dumbbell Deadlifts

40 Double Unders

 

Wednesday

3 sets

10/10 Single DB Bulgarian Split Squats

20 V-ups

:30 Max Squat Jumps

—

5 Rounds x AMRAP 3:

30 Single DB Reverse Lunges (15/15)

15 Lateral Burpees Over Dumbbell

Max Single DB Hang Power Snatches

*Rest 1 Minute Between Rounds

 

Thursday

SHOULDER MOBILITY!

—

EMOM 20 mins:

min 1- Shuttle Runs

min 2- 20 Sit Ups

min 3- 40 Shoulder taps

min 4- Shuttle Runs

min 5- 20 Air Squats

 

Friday

Equipment Free Open WOD 21.1

Saturday

3 Sets:

9 DB Bench Press

15 DB Bent Over Rows

Max Seated DB Strict Press

—

5 x AMRAP 3mins:

200m Run

10 Broad Jump + Backwards Bear Crawl

Max DB Goblet Thrusters

*Rest 3 mins between Rounds

 

Sunday

5 Rounds Time:

9 Single Dumbbell Z-Press

15 Double Dumbbell Floor Press

21 Weighted AbMat Sit-ups

27 Leg Lifts Over Dumbbell

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The Power House: Highland Park
Side Door CrossFit

617 S Snelling Ave
St. Paul, MN 55116

651-699-4864
[email protected]

The Power House: St. Louis Park
CrossFit St. Louis Park

7319 W Lake St
St Louis Park, MN 55426

651-699-4864
[email protected]

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