Announcements
CrossFit Open Workout Dates
Saturday 9:30am workouts on March 1st, 8th, and 15th
- 7:30am, 8:30am will be normal CF classes
- 9:30am will be the Open workouts 25.1, 25.2, and 25.3
CrossFit9 – CrossFit WOD
One section at a time
Rest as needed between efforts in order to maximize each.
Scientifically, a Minimum of 3-5 minutes recommended for max effort ability
Bench Press (5-4-3-2-1)
400m Farmer’s Carry (Time)
L1: B/P
L2: G/Y
L3: R/G
Box Jumps (50 reps as fast as possible)
2 minute Cap
1000m Row (Time)
Max Effort 1000m Row
Lats and Straight Arm Strength
Ball Ups – Eccentrics (Checkmark)
1 set:
Banded lat pull downs x 20-50 reps (feel the burn!)
Then,
5 x 5 x 5 sec negative Ball Ups
Maintain a tight tuck/ball position and straight arms throughout. Goal is to lower as slowly as possible or for the listed tempo