CrossFit WOD, March 14, 2024

CrossFit – Thu, Mar 14

Metcon Warm up

Hip Halo Activation
Crossover Symmetry
Movement Prep (2 Sets)
1. 5 Inchworms
2. 5 No Jump Burpees
3. 5 Hanging Scap Retractions
4. 5 Ab Mat Sit ups
5. :30 Sec Handstand Hold
6. 5 Empty Barbell Overhead Squats

240309 (Time)

For Time Partner Divide and Conquer

(2 Rounds)

50 GHD Situps

40 Overhead Squats (95/65)

30 Burpees

20 Handstand Push-ups

10 Stric Pull Ups

Easy to Moderate Pace ahead of 24.3

Skill Work

Pick 1 Skill to Work On for 7 minutes

Double Unders/Crossovers

Pistols

Hand Stand Walks

Ring/Bar Muscle Ups

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