2023 CrossFit Open Begins Thursday, February 16, 2023
*Lactate Threshold workouts range from 7-14 minutes to allow you to push at medium to medium-high intensity and sustain that pace with bouts of higher intensity when needed. *
• 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 SOD: 5 min
2 min row/bike
10 PVC PT > ATW > GM
:20 sec PVC lat/shoulder str
3x: push-up > dog
:30 wall cough str
:30 fig 4 stretch
5 PVC SDHP
5 BB SDHP
-3 min prep-
In 14 minutes, build to a challenging shoulder to overhead
*Incorporate ball mashing and/or banded stretches
-2 min prep return to board-
WOD Review: 4 min
-4 min prep-
3 Rounds for time of:
15 Bar facing burpees over BB
15 Sumo dead high pull (115/75) (50+ 75/55) (Sub: KB SDHP)