Dedicated to Serious Personal Training

510-523-4769 · 2259 Harbor Bay Parkway, Alameda, California 94502

Concrete Body Crossfit

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Archive: Mar 2019

3-30-19

Deck of Cards

2-29-19

10 Turkish Get Ups
10 Burpees
400m Run
20 Box Jumps
20 Toes to Bar
400m Run
30 Body Rows
30 Barbell Press
400m Run
40 Bicycles
40 Russian Twists
400m Run

3-27-19

Barbell Reverse Lunge 5×5 each
paired with
Pull Ups 5×10

AMRAP 15:00
15 KB Swings
15 Push Ups
15 Sit Ups

3-26-19

O-lift Practice

3-25-19

Lawnmower 5×10 each
paired with
Ab Wheelouts 5×10

Bear Complex

3-23-19

FOR Quality
Barbell Row 3×10
paired with
Barbell Lunge 3×10

For Quality
KB Swings 3×25
Pushups 3×25

Team Row

3-22-19

IN PAIRS

AMRAP 4:00 each
Pull ups
Burpees
Calorie Row
Tire Flips
Thrusters

3-20-2019

DB Bench Press 5×10
paired with
Barbell Bent Over Row 5×10

Death by Squats

3-19-2019

Olympic Lifting Pracitce

3-18-2019

Deadlift 5×5
paired with
30 second Plank x5

4 Rounds of:
10 Push Presses
50m Bearclaw
200m Sprint