Tuesday 3/13/18


Warm Up / Mobility: As a group

EMoM for 5 min....... 4, 30ft. shuffles (down and back 2x). Plank hold with remaining time.


Strength:  Ski Erg 4 x 250m sprints, after each set complete 10 Dmbl bench press or 1, 30ft HS walk.

* Record Total Time on ski erg


4 Rounds; Every 3 min. complete

15/11 Cals on Assault Bike

7 Lateral Burpees over Bar

with remaining time Max T2B or Sit ups

*Record total number of T2B or Sit ups

Extra Credit


CrossFit Heights