CrossFit WOD, March 9, 2023

CrossFit – Thu, Mar 9

Warm-Up
Warm-Up

2 ROUNDS

5/5 Ankle Circles

10 Tib Raises

10 Glute Bridge-Ups

5/5 Single Leg Hops + 10 Forward/Bounding Hops

Into…

2 ROUNDS

200m Run*

10 Alt. DB Deadlifts

5/5 DB Upright Rows

10 Vertical Jumps w/soft land

*2nd Round will be a time trial

Workout – Performance
Metcon (AMRAP – Rounds and Reps)

AMRAP x 17 MINUTES

200m Run

6 Box Jumps (24/20)*

14 Alt. DB Hang Power Clean (50/35)

*Increase Box Jumps by 4 reps each round. Mandatory step-down.

(Score is Rounds + Reps)

KG DB: (22.5/15)

Workout – Fitness
Metcon (AMRAP – Rounds and Reps)

AMRAP x 17 MINUTES

200m Run

6 Box Jumps (24/20)*

14 Alt. DB Hang Power Clean (35/20)

*Increase Box Jumps by 2 reps each round. Mandatory step-down.

(Score is Rounds + Reps)

KG DB: (15/10)

Post-Workout Strength – All
Metcon

3 SETS FOR QUALITY

10 Plate Front Raises

15 Plate Gun-Hold Curls

1:00 Nasal Breathing Walk

-No Extra Rest b/t Sets-

(No Measure)