CrossFit – Fri, Mar 15

CrossFit Juke Joint – CrossFit

Workout Option 1

Open 24.3 (No Measure)

This is the placeholder for CrossFit Open workout 24.3.

CrossFit will announce the details of this workout on Thursday at noon Pacific time. After that, we will provide full workout details, warm-up, coach notes, and more here .

Warm-up

Warm Up (No Measure)

1. Movement Prep/Activation

5 Rounds

“Rowling”

1 Banded Air Squat for every meter over/under 100m

(8 Banded Air Squat Max)

2. Workout Prep

2 sets:

5 Air Squats

5/4 Calorie Row

Workout Option 2

“So what’s the sitch?” (Time)

Freedom (RX’d)

For Time:

100 Air Squats

100/80 Calorie Row

100 Air Squats

Independence

For Time:

100 Air Squats

80/65 Calorie Row

100 Air Squats

Liberty

For Time:

50 Air Squats

50/48 Calorie Row

50 Air Squats

Target time: 12-14 minutes

Time cap: 18 minutes

Mayhem Mini-Pump – Leg Day (Checkmark)

4 Rounds

12 GHD Nordic (Hamstring) Curl @ moderate weight – maintain quality

15 Seated Dumbbell Calf Raise @ moderate weight – maintain quality

-Rest 1 min between rounds-

Strength/Accessory

Cooldown/Mobility

Mobility (No Measure)

1 min seal pose

1 min bicep stretch on wall

1 min tricep lacrosse ball smash (each side)

GYM1010