March 9, 2023

March 8, 2023
Daily WOD

CrossFit – Thu, Mar 9

Warm-up

A. General

60 sec Bike/Row/Ski @easy

30/30 sec couch stretch

45 sec Bike/Row/Ski @mod

15 Russian KB swings

30 sec Bike/Row/Ski @hard

12 Alternating curtsy lunges

B. Mobility

Iron Cross Stretch

60sec

https://youtu.be/7T9Xo5cYuP0

Power
Power (Checkmark)

4 sets of

5 Slamball + 50′ Broad jumps

Rest 60 seconds between sets

Scaling Options

Beginner

5 Slam balls + 5 vertical jumps

Intermediate

As written

Perform

N/A

Metcon
Metcon (AMRAP – Reps)

3 rounds

TABATA Shuttle run (25/25′)

TABATA KB swings 24/16 Kg

TC: 24 minutes

Score: Reps*

*Each 50’ is a rep on the run

Scaling Options

Beginner

2 rounds

Bike/Ski/Row/Shuttle run (25′)

KB swings @ russian

Intermediate

As Written

Extra Accessory
Core (Checkmark)

Hollow Body Rocks

3 x 30-50 reps