PRE: Open Prep
Spend 5 Minutes w/ LAX ball or roller on lower body
1000m Row
Spend 5 Minutes w/ LAX ball or roller on upper body
800m Run
2 Rounds for quality -
10 Side Lunges
10 Slow Mountain Climbers
Finish with 5 Minutes of Speed Ladder drills + 3 Shuttle Sprints
WOD: 10 Minute AMRAP
15 Abmat Sit-Ups
10 Dumbbell Snatches (50/35)
5 Burpees over Dumbell
Spirit of the WOD - Choose intensity for the workout based on intention of completing 18.5 tomorrow.
AFTER PARTY: 20 Scorpions
WOD: 'Falcon' 800m Run 50 Box Jumps (24/20) 50 Kettlebell Swings (55/35) 100 Double Unders 400m Suitcase Carry (55/35) 50 Kettlebell Push Press (55/35) (25 per arm) 100 Double Unders 400m Suitcase Car
CrossFit 404 Social | Midtown Bowl: Tonight, March 29th at 7:30pm Come join us for some old school bowling as CrossFit 404 takes our competitive edge out to the lanes! ***No Foundations Class this eve
CrossFit 404 Social | Midtown Bowl: Tomorrow, March 29th at 7:30pm Come join us for some old school bowling as CrossFit 404 takes our competitive edge out to the lanes! STRENGTH: Strict Press 5 x 5 @
