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Monday, January 30, 2023

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Metabolic Conditioning

2023 CrossFit Open Begins Thursday, February 16, 2023

*The intent of Metabolic Conditioning workouts is to improve aerobic capacity and stamina during longer duration workouts ranging from 15-30 minutes. *

• Utilize ZenPlanner to sign up for classes.

• Continue to wipe down all equipment touched.

• Please continue to bring your own water.

Review Warm-up and WOD: 5 min

Warm-up together

2 min row

10 PVC PT > ATW > GM

:20 sec PVC lat/shoulder str

3x: push-up > dog

:20 Spiderman & pigeon/leg

:20 rig squat grind

3 MB squat cleans

3 plate ground 2 OH

4 lunges total

-3 min prep-

WOD

20 min AMRAP of:

Buy in 1000m Row (separate score)

Then AMRAP:

10 MB squat cleans (20/14) (50+ 14/10) (https://www.youtube.com/watch?v=-nk0GqeSTJs)

20 Plate ground to overhead (45/25) (50+ 25/15)

30 Abmat sit-ups

40 Forward stationary lunges (total)

50 Singles

*WOD scores: Row time and Rounds + reps

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