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
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
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.