CrossFit – Thu, Mar 5
2026 Open Shirts are available to reserve! Write your name/ size down on the sheet at the gym on the black table! I only ordered so many! First come first serve! We can crop or make it a tank for you if you wish! $25🤩
Warm Up
METCON (Checkmark)
Against a 3 minute clock, perform as many calories as possible of:
500/450 Meter Ski Erg or Row
Max Calorie Echo Bike in the remaining time.
Rest 60 seconds, then…
Against a 3 minute clock, perform as many meters as possible of:
30/25 Calorie Echo Bike
Max Distance Row or Ski Erg in the remaining time.
Rest 60 seconds, then repeat everything for THREE total sets (23 total minutes).
OPEN PREP (Checkmark)
Tips for Friday!!!
- Visualize transitions
- Review pacing strategy
- Hydrate
- Carbs slightly up
- Sodium intake up
Sleep early.
Use the rest of the class to stretch and roll.
Three sets of:
15 Russian Kettlebell Swings
15 Plate Hops (for speed)