CrossFit – Mon, Feb 24
It's Open Time In Tennessee!! 25.1 is upon us. Your training will have you ready to conquer the next 3 Friday's workouts. Be sure to conserve a little something during the week. Dont go too heavy or too light on any of the lifts or metcons and dont redline a metcon but also don't sand bag. This is a week of maintenance to make sure we are ready for Friday's.
We also start a new cycle today 2/24 called Compete. Its designed to get you through the Open season and is slated for the next 7 weeks. Lots of good Metcons along with a balance of Gymnastic work and lifting.
Warm Up
Elrohir (Time)
5 Sets
500m Row
*1 Minute rest b/t sets
2 Sets
7-5-3-1
Deadlift (275/185)
Wall Facing Strict Handstand Push Up
*3 Minute rest b/t sets
- Limited wight option (225/155)
Time Cap each set for row 1:45
Time Cap each set 3 Mins
Mobility
Crossover Symmetry
Banded 7s
1-2 Sets
:45 Row
15 Banded Good Morning
:30 Row
:15 Wall Facing Handstand Hold into 1 Slow Negative wall Facing Handstand Push up
:15 Row (Hard)
-Then-
1 Set at pace
100m Row
2 Deadlift
2 Wall Facing Strict Handstand Push Ups