WEDNESDAY (09 MAR 16)

*The CrossFit Black & Gold Group is meeting WED morning (0530) in the 3rd floor weight room to try CrossFit Open 16.2.


TODAY's WORKOUT

Warm-up:
-2-3 Min:  Active Warm-up.
-3-5 Min:  Mobility
    -Hip Flexor
    -Glute / Hamstring stretching



WOD:  Muscular Endurance / Aerobic Workouts


3 MIN AMRAP:
8 x Chest to Bar Pull-Ups
8 x Burpees
8 x Air Squats

3 MIN REST

4 MIN AMRAP:
5 x Handstand Push-ups
10 x Sit-ups
10 x Air Squats

4 MIN REST

5 MIN AMRAP
10 x Toes 2 Bar
25 x Double Unders
10 x Knees 2 Elbows
25 x Double Unders

5 MIN REST

4 MIN AMRAP
5 x Pull-ups
10 x Push-ups
15 x Air Squats

*Try to get through at least the 5 MIN AMRAP.  If able, attempt the 4th AMRAP.  If body is sore replace with a more traditional aerobic interval workout.

RUN 4 x 1000m w/ equal 1 to 1 rest ration between 1km.
OR
ROW 4 x 1000m w/ equal 1 to 1 rest ration between 1km.