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Friday, February 10, 2023

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Metabolic Conditioning

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

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 SOD: 5 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

10 BB deads

-3 min prep-

SOD

In 10 min, build to and hold 100-110% of WOD deadlift wt for 3-4 sets of 5 reps

-2 min return to board-

WOD Review: 4 min

-3 min prep-

WOD

3 Rounds for time:

35/30 Cal row (50+ 31/25)

20 WB (20/14) (50+ 14/10) (10/9’)

10 Burpee box jump overs (24/20) (50+ 20/16)

5 Deadlifts (275/190) (50+ 200/145)

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