CrossFit – Fri, Mar 7
4 SETS
:15 Alt. Groiners
:15 Tuck-Ups
:15 Air Squats
:15 Single Unders
Into…
2 ROUNDS
20 Double Unders or 40 Single Unders
10 Ring Rows
5 Scap Pull-Ups
5 Kip Swings
5 Front Squats*
5 Push Press*
*RND 2 complete 10 Thrusters.
For time:
21 pull-ups
42 double-unders
21 thrusters (weight 1)
18 chest-to-bar pull-ups
36 double-unders
18 thrusters (weight 2)
15 bar muscle-ups
30 double-unders
15 thrusters (weight 3)
Time cap: 12 minutes*
F: 65 lb (29kg), then 75 lb (34kg), then 85 lb (38kg)
M: 95 lb (43kg), then 115 lb (52kg), then 135 lb (61kg)
*Rep count should be recorded in the comment box
https://games.crossfit.com/workouts/open/2025/2
For time:
21 jumping pull-ups
42 single-unders
21 thrusters (weight 1)
18 pull-ups
36 single-unders
18 thrusters (weight 2)
15 chest-to-bar pull-ups
30 single-unders
15 thrusters (weight 3)
Time cap: 12 minutes*
F: 45 lb (20kg), then 55 lb (25kg), then 65 lb (29kg)
M: 65 lb (29kg), then 85 lb (38kg), then 105 lb (47kg)
*Rep count should be recorded in the comment box
https://games.crossfit.com/workouts/open/2025/2
1:00 Nasal Breathing EZ Row
1:00/1:00 Hamstring Barbell Smash or Foam Roll
1:00 Cat/Cow
(No Measure)
NOTE — March’s extra credit will focus on building Overhead Strength & Midline Development. This portion of the day’s work is optional for all athletes and meant to be performed outside of class.
8:00 of Yoga Flow…
1:00 Pigeon (R)
1:00 Dragon (R)
1:00 Pigeon (L)
1:00 Dragon (L)
2:00 Frog Stretch
2:00 Rebound
-Into-
5:00-10:00
Foam Rolling
*Today’s Extra Credit can be done before tackling 25.2 or it can be done afterwards if you plan on trying the workout again before scores need to be submitted!
(No Measure)
