February 25, 2023

CrossFit – Sat, Feb 25

Warm-up

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

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