Friday CrossFit 2023 Open Workout #1
*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 PVC lat/shoulder str
3x: push-up > dog
:20 Spiderman & pigeon
5 hanging shrugs w/pause
-5 min prep-
Partner 1 completes WOD – Partner 2 Judges
3 min transition
Partner 2 completes WOD – Partner 1 Judges
Odd numbers: 2 athletes work while one judges