CrossFit – Fri, Mar 15
Warm-Up
Warm-Up
1 ROUND
30 Jumping Jacks
6 Alt. Samson Lunges
6 Push-Up to Pike
6 Ring Rows
12 Alt. Elbow Punches
Into…
AMRAP x 5 MINUTES
5 BB Front Squats*
5 BB Push Press*
5 Scap Pull-Ups
5 Kip Swings
*At 3:00 combine movements to 5 Thrusters.
Workout – Performance
CrossFit Games Open 24.3 Rx (Ages 16-54) (Time)
All for time:
5 rounds of:
10 thrusters, weight 1
10 chest-to-bar pull-ups
Rest 1 minute, then:
5 rounds of:
7 thrusters, weight 2
7 bar muscle-ups
Time cap: 15 minutes
F: 65lb, 95lb
M: 95lb, 135lb
https://games.crossfit.com/workouts/open/2024/3?scaled=0
Workout – Fitness
CrossFit Games Open 24.3 Scaled (Ages 16-54) (Time)
All for time:
5 rounds of:
10 thrusters, weight 1
10 jumping chest-to-bar
Rest 1 minute, then:
5 rounds of:
7 thrusters, weight 2
7 chin-over-bar pull-ups
Time cap: 15 minutes
F: 45lb, 65lb
M: 65lb, 95lb
https://games.crossfit.com/workouts/open/2024/3?scaled=1&division=1