Thursday 2.29.2024

*The 2024 CrossFit® Open kicks off this Friday! Join us at 5:30pm for Friday Night Lights!

“FITNESS” & “PERFORMANCE”

A. Gymnastic Skills
Every minute, on the minute, for 12 minutes (4 sets):
Minute 1 – Kip Swings x 10-15 reps or Passive Hang x 20-30 seconds
(practice a tight kip motion, initiated by the shoulders, working from arch to hollow; try to keep the feet together, and toes pointed)
Minute 2 – Handstand Hold Work x 30-40 seconds
(freestanding or against the wall)
Minute 3 – Roll to Candlestick x 6-8 reps

B. Aerobic Intervals
Every 2 minutes, for 24 minutes (4 sets of each):
Station 1 — 300/250 Meter Row
Station 2 — 600/500 Meter Bike Erg
Station 3 — 2 rounds of (4 Yoga Push-ups + 8 V-Ups + 12 Cobra Walking Lunges)

*Row and Bike distances should be scaled such that each set can be completed in 1:20 or less.

*Record your times for each round of Stations 1 and 2.

“ENDURANCE (AKA SWEAT SESH)”

1200 Meter Bike @80%
Walk 100 Meters
600 Meter Run or Row @85%
Walk 100 Meters
400 Meter Bike @90%
Rest 2 minutes
x 4 rounds