CrossFit Mutare | 3/21/2017 CF
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3/21/2017 CF

20 Mar 3/21/2017 CF

CrossFit Mutare – CrossFit

C: SMFR Warm-up (No Measure)


Posterior Chain




C: Metcon (No Measure)

B. Gymnastics Mobility Work

Every minute on the minute x 10 minutes

Even – Crab Hold x 30 seconds

Odd – PVC Pass through x 8-10 reps

C: Metcon (No Measure)

C. Kettlebell Work x 3 sets / arm

6 Overhead Situp

8 Overhead Lunge Steps

10/side Front Rack Lateral Lunge

12 Single Arm Kettebell Swing

C: Metcon (No Measure)

D. Every minute on the minute x 15 minutes:

Minute 1 – Scap Push-Up x 5 into FLR Hold x 30-40 seconds

Minute 2 – Lateral Step Up x 4-6 reps/leg

Minute 3 – Assault Bike x 60 seconds

x5 sets


Every minute on the minute x 15 minutes

Minute 1 – Scap Pull Up or Scap Pull-Up Plus x 5 reps with pause at top of each rep + Max Hollow Hold

Minute 2 – Single Leg Dumbbell RDL x 4-6/leg

Minute 3 – Row x 60 seconds

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