March 29, 2023

CrossFit – Wed, Mar 29
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Warm-up

A. General

Partner wallball tosses:

20 reps chest toss

20 reps overhead toss

20 reps Plank tosses*

20 rep wallball tosses

B. Post Chain Activation

3 sets

8/8 Single leg KB RDL @ light

45-60 second wall sit @ Just Below Parallel

Weightlifting
Box Squat (Low Bar
10 x 2reps @ moderate
30 sec rest)
Back rack @ parallel

TC: 12 minutes

Score: Weight

Scaling Options

Beginner

10 x 2 Back Squats

Intermediate & Perform

As written

Metcon
Metcon (5 Rounds for reps)

E2MOM x 5

20 Wallballs 20/14lbs

10 burpees to target @ 6″

TC: 10min

KG: 9/6

Score: Each round for time

Scaling Options

Beginner

15 Wallballs @ 12/10lbs

8 burpees

Intermediate

20 Wallballs @ 16/12lbs

10 burpees

Perform

Every 3 mins x 5

2000m bike erg

10 burpee to 12″ target

Extra Accessory
Accessory (Checkmark)

4 sets

8/8 Lateral Box Step-down

12 Calf raises @light