March 23, 2023

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

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

Weightlifting
Back Squat (12 x 2 @60%
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