Nate Dogg

Reminder: 19.5 will be done on Saturday March 23 from 9:30 –

The Taco Truck will be making an appearance. 23 Is the number to beat. Come work out, hang out, and cheer on everyone!

CROSSFIT

S,P &P Cycle: SQUAT -pull – press– pull- off

A – Back Squat

4 sets of 10 @ 60%

Rest 2-3 minutes between

B – Nate

20 minute AMRAP

2 Muscle ups
4 HSPU
8 KBS 70/53

CSPORT

40 min running clock
ABCD are all 10 min AMRAP
Begin each AMRAP with a buy in

buy in options: 400m run, 500m row, .5 mile air bike, 1k c2 bike

A. 10 min
10 Lat. raise to OH
10 rev lunge to glute activation, ea. side
:45 plank

B. 10 min
10 weighted step ups 5/5
10 DB burpees
10 push press

C. 10 min
10 cals
10 ab wheels
10 air squats

D. 10 min
10 back ext.
10 alt curls each side
10 SA rows each side