CrossFit – Wed, Feb 25
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
Press (3 Rounds for reps)
Every 2 min for 3 sets:
10 Strict Press @ 60-70%
After the 4th set…
One set of:
10-12 Tempo Push Press @ 31X1
*Same weight as strict press*
METCON (2 Rounds for reps)
Every minute, on the minute, for 12 minutes (4 sets of):
Station 1: 15/12 Calorie Row
Station 2: 9 Burpees over rower
Station 3: 3 Wall Walks or 12 Strict Handstand Push-Ups
At the 12:00 mark…
Two rounds for time of:
15/12 Calorie Row
9 Burpee over rower
3 Wall Walks or 12 Strict Handstand Push-Ups
Cap = 18 Minute Mark
Accessory Work (Checkmark)
3 Sets of:
30 Second Plank Hold
30 Seconds reverse snow angels
Three sets of:
5 Cal Row
50 Jump ropes
5 Burpees