March 2, 2023

CrossFit – Thu, Mar 2
Join us this Friday to close out the 2023 open at 5:30 p.m.! It will be a neon/glow/80s party. Bring your friends and family and let’s close out the open season in style!

Warm-up

A. General

2 rounds

30 Jumping Jacks

10 Hollow Rocks

10 Lying W-Y

B. Mobility

PNF lat stretch on floor

10 rep/arm

– Contraction for 7-10 seconds

– stretching for 10 seconds

https://www.youtube.com/watch?v=2F-wH4sDFho

C. Specific Metcon

2 sets

10 Wall balls

5 hang clean pull @ ascending

5 hang power clean @ ascending

5-10 second ring support hold

*Go over pop’s of the ring support hold here.

Weightlifting
Weightlifting (Weight)

3 sets

10 Bench Press @ RPE 6/10

10 Feet elevated ring rows

TC: 10 min

Score: Weight

Scaling Options

Beginner

6 Bench press

10 Ring rows

Intermediate

As written

Perform

N/A

Metcon
Metcon (Time)

5 rounds for time

20 Wallballs 20/14 lbs

1:00 Support hold on rings

TC: 18 Minutes

KG: 9/6

Score: Time

Scaling Options

Beginner

15 Wallballs @ 12/10 lbs

30 sec Support hold on Boxes/Parallettes

Intermediate

20 Wallballs @ 16/12 lbs

1:00 Support hold on Parallettes

Perform:

N/A

Extra Accessory
Post Chain (Checkmark)

Feet elevated single leg glute bridge

3 x 8/8