CrossFit – Thu, Mar 12
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)
30 Minute EMOM
-1 Rope Climb
-12/10 Cal Ski
-2 (20 ft) Hand stand walks or 4 wall walks
-12/10 Cal Bike
-3 (20 ft) Shuttle Runs (down and back = 1 rep)
-12/10 Cal Row
OPEN PREP
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:
10 Kettlebell Swings
10 Cal Bike