March 3, 2023

CrossFit – Fri, Mar 3
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

60 Seconds Row/Bike/Run/Ski @Easy

6-10 Beat swings

25ft in and out ladder drill*

*Use a tape line or cracks in the matts.

https://youtu.be/l1zDFfVB0mQ

B. Specific (rowing Drills)

https://youtu.be/SRlXnpSNf3A

10 Stroke Legs only (Top Half)

10 Strokes Legs only (full extension of knees but not hip)

10 Stroke Legs + Hips

10 Strokes Legs + HIps + Arms (pause at full ext + return slow)

10 Normal strokes

You can do this progressive drill twice over.

Metcon

Open 23.3

If you are not doing the Open Workout, perform workout below

Metcon
Metcon (Time)

40-30-20-10

Cal Row

TTB

Box Jumps 24/20″

TC: 25 Minutes

Score: Time

Scaling Options

Beginner

30-20-15-10

Cal Row

Hanging Knee Raises / Situps

Step ups @ 20/16″

Intermediate L1

40-30-20-10

Cal Row

Swinging Leg Raises

Box Jumps @ 24/20″

Intermediate L2

40-30-20-10

Cal Row

TTB (10-15 Reps accross)

Box Jumps @ 24/20″

Perform

40-30-20-10 Cal Row

40-30-20-10 GHD Sit-ups

80-60-40-20 Double unders*

*Remove them if there is some in the Open workout

Extra Accessory
Accessory (Checkmark)

Copenhagen Plank

3x :30-45sec

Rest As Needed