CrossFit – Sat, Feb 25
Warm-up
Metcon
Metcon (Time)
3 rounds for time
15 Burpee over Wall @ 48″
42 Wall Balls 20/14 lbs
Rest 3 minutes
3 rounds of
21 Deadlifts 225/155lbs
21 Bar facing burpees
Rest 3 minutes
2k Row for time
KG: 9/6, 100/70 KG
TC: 36 min
Score: Total Time
Scaling Options
Beginner
15 Burpee Over Plate
30 Wallballs @ 14/10 lbs
15 Deadlifts @ 95/65
12 burpees
1km Row for time
Intermediate
15 Burpee Box jump over @ 24/20”
42 Wallballs @ 14/10 lbs
21 Deadlifts @ 135/95
21 Bar facing burpees
1,500m Row for time
Perform
N/A
Team Version (Time)
Teams of 4
Relay style
24 rounds
3 Burpee over Wall @ 48″
6 Deadlifts 225/155lbs
12 Wall Balls @20/14lbs
Rest 5 minutes
Row 5k as a team, switch every 250m
(each athlete will do 6 rounds)
Extra Accessory
Core (Checkmark)
Standing banded psoas march
3 x 60sec
Rest as needed
A. General
30 sec Jumping Jack
30 sec Down & ups
30 air squats
10 Rotating scorpions
10 Full squat T spine rotations
10 Alternating high box step ups
B. Specific
3 rounds @ ascending intensity
3 Burpee over wall
7 Wall balls
7 Deadlifts
3 Bar facing burpees
100m Row @ 2K pace