28/03

A1. DB Split Squat @ 3010; 6-8 reps; x3/leg; rest 1 min
A2. Single Arm KB Row @ 2011; 8-10 reps; x3/arm, rest 1 min
B1. Skipping (single leg/double leg/alternate etc); 1 min; x4, rest 10 sec
B2. FLR Hold; 1 min; x4, rest 10 sec

22/03-24/03

CrossFit Open Workout 12.5

Complete as many reps as possible in 7 minutes following the rep scheme below:
45kg/30kg Thruster, 3 reps
3 Chest to bar Pull-ups
45kg/30kg Thruster, 6 reps
6 Chest to bar Pull-ups
45kg/30kg Thruster, 9 reps
9 Chest to bar Pull-ups
45kg/30kg Thruster, 12 reps
12 Chest to bar Pull-ups
45kg/30kg Thruster, 15 reps
15 Chest to bar Pull-ups
45kg/30kg Thruster, 18 reps
18 Chest to bar Pull-ups
45kg/30kg Thruster, 21 reps
21 Chest to bar Pull-ups…
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
*Weights/Targets for Masters 55+ are different