Friday March 4, 2022

Warmup

250m Row

10 Banded Pull Aparts

10 Banded Good Mornings

10 Banded Monster Walks 

10/Leg RDL

10 Alt. Lunge w/ Twist

10 Duck Walks

5 Inchworms

10 Cat Cows

Mobility

Wall Hinge Stretch 1:00

Thread the Needle :30/Side

22.2 Primer

2 Rounds:

7 KB or DB Deadlift

7 No Pushup Burpees

WOD

CrossFit Open 22.2

RX/Scaled:

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1

Time Cap: 10 minutes

Deadlifts

Bar Facing Burpees

RX: 225/155

Scaled: 135/95

Foundations:

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1

Time Cap: 10 minutes

Deadlifts

Burpees

75/55

Please join us for Friday Night Lights! The 515pm and 615pm classes are cancelled. Heats for 22.2 will begin at 6pm. Everyone is invited to attend, even if you’re not doing the workout!