Weekly CrossFit & Function Workouts 03/24/25 – 03/3025

Monday 03/24/25
CrossFit:
Back Squats x 8 reps
rest 2 minutes x 3 sets
+
Jackie
For time:
1,000-meter row
50 thrusters
30 pull-ups

Function:
Sandbag Squat x 8 reps
rest 2 minutes x 3 sets
+
Jackie
For time:
1,000-meter row
50 thrusters
30 pull-ups

Tuesday 03/25/25
CrossFit:
A1. Close Grip Bench Press x 6-8 reps
A2. DB Row x 6-8 reps per arm
rest 2:00s x 3 sets
+
EMOM 12
Even- 10/7 cal Ski
Odd- 10-12 Push-ups

Function:
A1. DB Bench Press x 6-8 reps
A2. Feet Elevated Ring Rows x 4-6 reps
rest 2:00 x 3 sets
+
EMOM 12
Even- 10/7 cal Ski
Odd- 12 DB Floor Press 35/20

Wednesday 03/26/25
CrossFit:
AMRAP 2 minutes:
2 wall-walks
8 hang Power Cleans 75/55
Max Double unders
rest 2 minutes x 6 rounds

Function:
AMRAP 2 minutes:
2 Box Walkouts
8 Hang DB Power Cleans 50/35
Max Single unders
rest 2 minutes x 6 rounds

Thursday 03/27/25
CrossFit:
10-9-8-7-6-5-4-3-2-1
Toes to Bar
20-18-16-14-12-10-8-6-4-2
Russian Twists with Plate
*Run 200m after each set

Rest 3 minutes between sets

Function:
20-18-16-14-12-10-8-6-4-2
V-ups
Russian Twists with Plate
*Run 200m after each set

Friday 03/28/25
CrossFit & Function:
4 rounds of:
1 minute Dumbbell snatches
1 minute Dumbbell box step-ups (35/20)
1 minute Burpees
1 minute Bike for calories
1 minute rest


Saturday 03/29/25
CrossFit & Function:
AMRAP 20
20 Box Jumps (24/20)
15 Dumbbell Squats (50/35)
10/7 Calorie Ski Erg

Sunday 03/30/25
CrossFit & Function:
With A Partner:
Buy in: 1,000m/800m Row
+
5 Rounds:
10 Burpees
20 Toes to Bar
10 Wall-walks
*split work as needed
+
Cash Out: 1,000m/800m Row