CrossFit – Thu, Feb 23

Announcements

Second week of the Open, theme will be Rodeo and food will be BBQ. Saguaros lead the the Javelinas by ONLY 45 points!

If you haven’t received your Open Team shirt, please bring your $20 to Nat or Jaz to pick it up.

From now until March 4th, we will be accepting donations for dogs in need. We’re teaming up with Bion CrossFit and the Sanctuary Project to help with donations like blankets, dog beds, food, treats, etc.

CrossFit Fixx – CrossFit

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Warm-Up

Warm-Up (No Measure)

EMOM x 12 MINUTES

MIN 1 – :30 Cardio Choice* + :20 Wall Sit

MIN 2 – 5 DB Front Raise + Lateral Raise** + :20 Plank Hold

MIN 3 – 10 Air Squats + Dead Hang on rig

MIN 4 – 5 DBL DB Arnold Press + :20 Hollow/Tuck Hold

*Switch Cardio every round!

**1 Rep = Front Raise + Lateral Raise

Workout – All

Metcon (No Measure)

EMOM x 25 MINUTES*

MIN 1 – :40 Cardio Choice 1

MIN 2 – :40 Barbell Curl to Press (Athlete Choice, Light)

MIN 3 – :40 Cardio Choice 2

MIN 4 – :40 Barbell Thruster (Athlete Choice, Light)

MIN 5 – :40 Static Hold (Athlete Choice)**

*Thursday’s during the Open are meant to be long, sweaty prep workouts for tomorrow’s test! The Barbell movements today are meant to be performed for QUALITY and not reps.

**Static Hold Options…

Plank

Side Plank

Hollow/Tuck Hold

Wall Sit

Deadhang

(No Measure)

Cool Down

FOR RECOVERY (No Measure)

15 Slow Arm Haulers

10 Cat/Cows

10 Alt. Groiners w/ Thoracic Twist

1:00 Child’s Pose

1:00 Rebound Pose

(No Measure)

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