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Wednesday, February 8, 2023

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Glycolytic

*The intent of Glycolytic days are to experience high intensity, short duration workout bouts with rest intervals within the workout to promote and develop recovery capacity. *

2023 CrossFit Open Begins Thursday, February 16, 2023

• 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

:30 couch str

:30 fig 4 str

:20 thumb down lat str/arm

5 hanging shrugs w/ pause

5 lunges/leg

-4 min prep-

WOD

6 Rounds for time of:

10/7 Cal bike or 12/9 Cal row (50+ 7/5 & 9/7)

10 DB Goblet forward lunges (total) (1x 50/35) (50+ 35/20)

10 T2B

*2 min minimum rest btw each round

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