WOD
 | Fri, Mar 10 2023 |  |
| CrossFit 20230310 | Home WOD 20230310 | 1000 Air Squats |
CrossFit 20230310
(Time, Rx2, Rx3)
Warmup
3 rounds:
- 30 GHD Hip Extensions
- 1 min weighted plank hold
- 1 min seated leg raise hold
WOD:
30-27-24-21-18-15-12-9-6-3 Double Unders
20-18-16-14-12-10-8-6-4-2 Pushups
10-9-8-7-6-5-4-3-2-1 Pullups
Rx2 - 2x Singles, banded Pullups
Rx3 - Singles, Knee Pushups, Ring Rows
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| Matt | 19:05 Rx2 | Banded Pullups | | Zack | 16:41 Rx3 | | | Lisa | 16:44 Rx3 | 2x jump rope | | Saul | 17:00 Rx3 | Banded Pullups | | Arianna | 19:55 Rx3 | Banded Pullups | | Dan | 14:15 | Wall pushups |
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Home WOD 20230310
(Time)
Warmup: 2 rounds (20 sec of each)
sumo stance squats
narrow stance squats
air squats
shoulder taps
push-ups
plank hold
– Rest 1 min between sets.
WOD:
100 air squats
5 handstand push-ups
25-ft handstand walk
75 air squats
10 handstand push-ups
25-ft handstand walk
50 air squats
15 handstand push-ups
25-ft handstand walk
25 air squats
20 handstand push-ups
25-ft handstand walk
Stretch: 2 rounds
- 1 min foam roll Lower Back
- 30 sec Cat/Cow
- 30 sec standing Pike stretch
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1000 Air Squats
Mar 1, 2023 - Mar 31, 2023 (Individual Goal 1,000) 
Accumulate 1000 Air Squats in the month of March.
Focus on good depth and upright body position.
If you cannot squat below parallel, then go as low as you can (with upright torso) but also focus on ankle mobility to help you achieve a full depth (below parallel) squat by the end of the month.
| Coach J | | | Phil | | | Coach E | | | Amelia | | | Tricia | | | Tracy L | | | Coach A | | | Lisa | | | James H | | | Matt | | | Dan | | | Coach B | | | Marcus | | | Katie C | |
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