Mar. 4th, 2014 - Tuesday

Parkland

Warm Up

CrossFit Baseball

First Base – 7 Air Squats

Second Base – 7 Burpees

Third Base – 7 Ball Slams

Home Base – 7 K2E

*Duck Walk from station to station 

**OTB Jump to complete run (18”)

Skill

EMOM for 10 minutes – 4 Pistols

Conditioning

CTL in 9 minutes of:

KBS (70#/53#)

Pushups

*ascending ladder (by twos) 2, 4, 6, 8…

SUBU

Warm Up

CrossFit Baseball

First Base – 7 Air Squats

Second Base – 7 Burpees

Third Base – 7 Ball Slams

Home Base – 7 K2E

*Duck Walk from station to station 

**OTB Jump to complete run (18”)

Skill

EMOM for 10 minutes – 4 Pistols

Conditioning

CTL in 9 minutes of:

Pull-ups

HR Push-ups

*ascending ladder (by twos) 2, 4, 6, 8…

North Shore

Warm Up

Row 1,000m

20 Burpees

20 Thrusters (45#/35#)

Strength

“RSR” [W4D1]

Back Squat

1 x 2 @ 70%

1 x 2 @ 75%

5 x 5 @ 85%

Conditioning

CTL in 9 minutes of:

C2B Pull-ups

HSPU (6”/4” deficit)

*ascending ladder (by twos) 2, 4, 6, 8…