March 7, 2023

CrossFit – Tue, Mar 7


A. General

2min Bike/Row/Run/Ski

-Increase intensity every 30 seconds

B. Mobility

Handstand superman drill

10-15 repetitions

*for members who can’t go upside down, use a pike position from a box or even from the floor.

C.. Activation

2 sets

-5/5 Banded Y pulls

-7 Tall kneeling Banded Angels

-10 Prone W to Y’s

Gymnastics (4 Rounds for reps)

4 sets

Max effort L-Sit Hold

Rest 30 seconds

60 sec HS hold

Rest as needed

TC: 12 Mins

Score: Time on L-sit hold

Scaling Options


Hollow Hold

40 secs Tall kneeling Overhead hold


Max effort L-Sit Hold (single leg, alternating)

30 Sec HS hold against wall or spotted


4 sets

Max effort L-Sit Hold

100′ Fat Grip farmer Carry

4 x 10′ square HS walk*

Metcon (4 Rounds for reps)

4 x AMRAP 3minutes

10 Weighted sit-ups 1×50/35lbs

7 Devil Press 2×50/35lbs

Max Burpee Box Jump Over 24/20″

Rest 1:30 between AMRAPs

TC: 16:30

Score: Total Reps of BBJO

KG: 25/15

Scaling Options


10 Sit-ups

5 Devil Press with Plate @ 25/15lbs

Max Box jumps/Step ups


10 Weighted situps @ 35/25lbs x 1

7 Devil Press @ 35/25lbs x 2

Max Burpee Box jump Overs @ 24/20”


4 x amrap 3

15 GHD Sit-ups

10 D-ball over shoulders @100/80

Max Burpee box jump over @24/20

Extra Accessory
Post chain (Checkmark)

Fee elevated Single leg Hip Thrust

3 x 10/leg

Rest 60 seconds