Friday, March 4th, 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

Doors open at 4:00 and Heats will start at 4:30

DYNAMIC WARM-UP

3 sets:

:40 Row, or Ski

:20 rest

Then,

2 sets:

10 Alternating Spiderman Stretch w/Reach

10 Double Knee Tuck in Plank

10 Sit-Ups

15 Banded Good Mornings

20 Jumping Jacks

15 KB Deadlifts (70/53)

WOD

CrossFit OPEN 22.2!

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for time of:

Deadlifts (RX225/155lb)(scaled: 135/95lb)

Bar-facing burpees

Time cap: 10 minutes

Post “time” or reps to Wodify, Whiteboard and games.crossfit.com

Recovery

Bike 5 min

5 min Foamroll (everything!)