CrossFit – Fri, Feb 24
Announcements
FRIDAY NIGHT LIGHTS MARCH 3RD + AFTER PARTY – Last week of the open
Great Woods Fitness & Performance – CrossFit
Warm Up & Mobility
3:00 cardio
10 Wall squat
15 Banded good morning
10 toe touch to sky
3-5 inch worm
10-15 Back extensions
x 3 sets
Specific warm-up
4 shuttle run
3 burpee pull up
x 2 runs
Thruster warmup
Heat 1 0-20:00
(Heat 2 specific warm up)
Heat 2 30-50
(Heat 3 specific warmup)
Heat 3 60-80
Metcon (AMRAP – Reps)
23.2A:
Complete as many reps as possible in 15 minutes of:
5 burpee pull-ups
10 shuttle runs (1 rep = 25 ft out/25 ft back)
*Add 5 burpee pull-ups after each round.
23.2B:
Immediately following 23.2A, athletes will have 5 minutes to establish:
1-rep-max thruster (from the floor)
Scaled (AMRAP – Reps)
Complete as many reps as possible in 15 minutes of:
5 burpees
10 shuttle runs (1 rep = 25 ft out/25 ft back)
*Add 5 burpees after each round.
23.2B:
Immediately following 23.2A, athletes will have 5 minutes to establish:
1-rep-max thruster (from the floor)