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Wednesday, February 15, 2023

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Metabolic Conditioning (CrossFit Open Starts this Thursday)

*The intent of Metabolic Conditioning workouts is to improve aerobic capacity and muscle 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: 7 min

Warm-up together

2 min row/bike

10 PVC PT > ATW > GM

:20 PVC lat/shoulder str

3x: push-up > dog

:20 Spiderman & pigeon

5 BB deads

5 BB hang cleans

5 BB S2OH

Then add light weight to BB and complete 2 rounds of DT

-5 min to prep-

WOD

For time:

2000m Row

2 Rounds of “Lighter DT” (135/95) (50+ 95/55)

1000m Row

2 Rounds of LDT

500m Row

2 Rounds of LDT

250M Row

2 Rounds of LDT

125m Row

2 Rounds of LDT

1 Round of DT = 12 Deadlifts > 9 Hang cleans > 6 Shoulder to overhead

*3875 total meters of rowing

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