Friday – March 20th, 2020

Friday – March 20, 2020

Strength:
Strict Press
Warm up
Determine a weight you can get 8+ reps with
Do 4 sets of Max Reps

Metcon :
AMRAP 15minutes
15/12 Bike Calories
15 KB Swings 53/35 (A)
15 Box Jumps

At Home:

Warm Up:
5 Scorpions Each Side
5 Iron Crosses Each Side
Then:
2 Rounds
10 Toe Touches
10 Burpees
10 Squat Jumps
10 Pass Throughs (Broom or similar)

Mobility:
1 Minute Pigeon Stretch each side
1 Minute Head through arms on table

Strength:
Floor Press
Find something heavy, If your object isn’t that heavy, 4 sets of max reps
If it is a heavy object 5×5.

Metcon:
AMRAP 15 Minutes
30 Russian Twists with an 10-20lb object
15 Goblet Squats with same object
15 Devil Lunges

Saturday – March 21, 2020
08:00 Heat 1 Sign up on Triib or text Ian your coming 496-7631
09:00 Heat 2 Sign up on Triib or text
10:00 Heat 3 Sign up on Triib or text

Sunday – March 22, 2020
TBD



Dear friends,

White Mountain CrossFit is temporarily closed due to Covid 19

If you have any questions contact Ian (603) 496-7631 or Brad (603) 568-8538