Friday February 28, 2025

Friday February 28, 2025

Warmup

1:30 bike/row

5 no pushup burpees

5 lunge (L) + lunge (R) + air squat

10/side overhead press

10/side upright row

10/side RDL

10 plank pull throughs

Mobility

Quad stretch :30

Hamstring stretch :30/side

Thread the needle :30/side

WOD Primer

3 burpees

3/side DB hang clean to overhead

6 lunges

WOD

CrossFit Open 25.1

 As many rounds and reps as possible in 15 minutes of:

3 lateral burpees over the dumbbell

3 dumbbell hang clean-to-overheads

30-foot walking lunge (2 x 15 feet)

*After completing each round, add 3 reps to the burpees and hang clean-to-overheads.

RX: 50/35

Scaled: 35/20

Foundation: 20/10; regular burpees

Friday Night Lights starts at 5:30pm with workout standards