7. März 2025
März
07
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)
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)
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.