CrossFit – Wed, Mar 19
Deload Week: Time to recover from the Open. Decent volume in the Metcons this week, pull back where needed. Lifting will be below 80% on all strength movements.OPEN MAGIC! Congratulations to everyone who participated in this years Open. There is nothing like the feeling of the Open when those last couple minutes close in on a workout and our gym rallies around athletes to push them to the finish line. Thank you all who volunteered, judged and joined us for Friday Night Lights. Community Cup standing should be coming out soon to see what is next.
Warm Up
Kilkenny (Time)
Time Cap 30 Mins
2000m Row or 1600m run
120′ Bear Hug Sandbag Carry (150/100)
60′ Handstand Walk
180′ Bear Hug Sandbag Carry (150/100)
60′ Handstand Walk
240′ Bear Hug Sandbag Carry (150/100)
60′ Handstand Walk
RX’D Sub for Sandbag Bear Hug Carry = 2×70/53 KB or DB Front Rack Carry
Front Squat (10×1 @ 70-80%)
Mobility
Hip Halo
Crossover Symmetry
1-2 Sets
1:00 Echo Bike
:30 Bear Hug Sand Bag Hold
:15 Handstand Hold (Free or wall)
-then-
Warmup to sandbag weight and Handstand Walk
1 Set
7 Cal Echo Bike
15′ Bear Hug Sandbag Hold (at weight)
10′ Handstand walk