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

Strength

Handstand/Inversion Practice (Time)

Crow

Tuck Headstand

Singe Leg Tuck Headstand

Headstand -→ Virtuous Headstand

Handstand K-kicks

Split handstand

Tuck Handstand

Straddle Handstand

Pencil Handstand

facing away from wall

wall facing

Freestanding Handstand (variations)

Strict Handstand Push-Up

Press to Handstand

variations on wall

Metcon

Metcon (Checkmark)

18 minute AMRAP

5/3 ring muscle-up

10 single arm db clean and jerk

20 box jumps

Pistol Squat Accessory

Pistol Accessory (Checkmark)

3 rounds for quality :

10 gymnastics air squats

20 sec Copenhagen plank per side

legs/knees remain together all the way down