Weekly CrossFit & Function Workouts 03/23/26 – 03/29/26

Monday 03/23/26:
Crossfit:
:60 max box jumps
+
10 rounds for time of:
5 back squats
3 Strict Pull-up
rest 2 minutes between rounds

Function:
:60 max Jumping Lunges
+
10 rounds for time of:
5 back squats
3 Banded Pull-ups
rest 2 minutes between rounds

Tuesday 03/24/26
Crossfit:
A1. Gorilla Row x 20 (total) Reps, Rest 60 sec
A2. Dips x 10-12 Reps (Bar/Box/Rings), Rest 90 sec x 3 sets
+
150 Push-ups
*5 cal Bike Erg everytime you break

Function:
Crossfit:
A1. Gorilla Row x 20 (total) Reps, Rest 60 sec
A2. Floor DB Skullcrushers x 10-12 Reps (Bar/Box/Rings), Rest 90 sec x 3 sets
+
150 DB Bench Press 20/15
*5 cal Bike Erg everytime you break

Wednesday 03/25/26
Crossfit:
Pause Front Squat x 2 reps
rest 2 minutes x 3 sets
+
21-18-15-12-9
Toes to Bar
Power Snatch 75/55

Function:
Pause Goblet Squat x 6 reps
rest 2 minutes x 3 sets
+
21-18-15-12-9
V-ups
Russian KBS 53/35

Thursday 03/26/26
Crossfit & Function:
On the Minute x 30:
Minute 1: Row Calories
Minute 2: Burpees

Friday 03/27/26
Crossfit:
Power Clean 5-5-3-3-3-1-1-1
*finishing with a heavy single
+
Every 2 minutes for 14 Minutes
Station 1- 750/600m bike Erg
Station 2- 200ft Reverse Sled Drag (moderate weight to keep it moving)

Function:
Deadlift 5-5-3-3-3-1-1-1
*finishing with a heavy single
+
Every 2 minutes for 14 Minutes
Station 1- 750/600m bike Erg
Station 2- 200ft Reverse Sled Drag (moderate weight to keep it moving)

Saturday 03/28/26
Crossfit & Function:
AMRAP in 20 minutes
5 Pull-Ups
10 Push-Ups
15 Air Squats

Sunday 03/29/26
Crossfit & Function:
8 Rounds for time:
Alt. Rounds with partner
20/15 Cal Row
100ft reverse sled drag
100m KB Farmer’s Carry