Tuesday, March 1st, 2022

TODAY is the DAY!!!

Don’t forget to read over your weekly challenges for the MHCF OPEN intramural and if you have any questions discuss with your team captain, or ebony for answers. Also please watch and read over workout movements and standards for your respective division. go to crossfit.games.com to see

Thank you and good luck to all who’ve signed up and for those who did’t you’ll still get to join in on all the fun and again we encourage all to come to the Friday Night Lights to workout, cheer everyone on and help judge

Coach led warm up

Crossover Symmetry – Plyo

Then,

3 Sets:

1:00 Bike, Row, or Ski

10 Alternating Spiderman Stretch

10 Squat Therapy (use wall)

WOD

“Nate”

AMRAP 20:

2 Muscle-ups (mod: Jumping, burpee strict ring or bar pullup, or ring row + dip)

4 Handstand Push-ups (mod: stack, box, or hand release puch up to wall step up)

8 KB Swings (70/53#)

Post rounds and reps to Wodify and Whiteboard

Extra Credit

5 Sets For Load:

8 Weighted Strict Pull-ups (HAP)

– Rest 1:30 between sets

Recovery

Accumulate:

1:00 Banded Shoulder Stretch / ea. Side