CrossFit – Thu, Mar 23
PBB is this weekend! Saturday and Sunday! Come on out to Pensacola Beach to cheer on Brandy on Saturday. Bekah, Jade, and Bailey on Sunday!!!T-shirts are here! Limited edition 10 year anniversary t-shirts are available for sale right now, get yours while we still have your size!
Warm-up
Weightlifting
Back Squat (12 x 2 @60%
Rest 30 seconds)
Rest 30 seconds)
TC: 15 Minutes
Score: Load
Scaling Options
Beginner
8 x 2 @ 2.1.X.1
Intermediate
As written
Perform
N/A
Metcon
Metcon (Time)
10-9-8-7-6-5-4-3-2-1 Strict Ring Dips
50′ Odd Object Carry between sets
RX+ @ Weighted ring dips
TC: 18 minutes
Score: Time
Scaling Options
Beginner
Feet supported ring dips
50′ Odd object carry, lighter
Intermediate L1
Jumping Ring dip + tempo descent
50′ Odd object carry
Intermediate L2
10 rnds
2-4 Strict Ring dip
50′ Odd object carry
Perform
N/A
Extra Accessory
Post Chain (Checkmark)
Reverse hyper extension on GHD or Bench or Box
3 x 20reps
A. General
2 sets
3 Inchworms
10 rotating scorpions
5 Deep squat T spine rotations
10 air squats
B. Activation
10/10 Banded monster walks
5/5 Single leg glute bridge
4 Tempo Back squats @3 seconds down