612-644-9781 info@crossfitslipstream.com

Group Workouts Week of 12-18 March 2018

Monday 12 March 2018

AMRAP 25:00

  • 10/10 Kettlebell Snatches

  • Rest 0:20

  • 10/10 KB Clean & Jerk

  • Rest 0:20

  • 10/10 1 Hand Swings

  • Rest 0:20

  • 10 Push-ups

  • Rest 0:20

  • 20 2-Hand Swings

  • Rest 0:20

Tuesday 13 March 2018 – GUEST DAY

4(40m OH Carry Non-Dominant   40m OH Carry Dominant 0:30 Plank Rest ~1:00) Focus on Quality!

7 Rounds For Time:

  • 50 Single Skips

  • 20 Wall Balls

  • 10 Box Jumps

  • 5 Pull-ups

Time Cap: 17:00

Wednesday 14 March 2018  – GUEST DAY

3(3:00 Work/3:00 Rest):

  • 8 Dumbbell/Kettlebell Push-Presses

  • 10 Kettlebell Deadlifts

  • 12 Mountain Climbers (6/6)

Thursday 15 March 2018

Staggered Stance or 1-Leg Deadlift 5/5-5/5-5/5, 3*5/5 heavy

Rest 2:00 after last set, then:

2:00 Max effort Step-ups to 13” box

EMOM * 10:00

  • 12 AbMat Sit-ups

  • 3 Tire Flips

Friday 16 March 2018

Press variation 10-8-5-3-5-5-5

Squat Variation 10-8-5-3-5-5-5

Saturday 17 March 2018

18.4

Sunday 18 March 2018

In Teams of 3:

(1) 1,000m Row

(2) AMRAP:

  • 20 Kettlebell swings

  • 10 Push-ups

  • 5 Toes-to-Bar

(3)   AMRAP

  • 40m Farmer’s Carry

  • 0:30 Plank hold

  • 10 Squats

Each team member will do all 3 stations, rotating when their rower finishes.

CrossFit Slipstream is a fitness facility in St Paul, Minnesota featuring a year-round endurance program