WOD
 | Fri, Mar 17 2023 |  |
| CrossFit 20230317 | Home WOD 20230317 | 1000 Air Squats |
CrossFit 20230317
(Calories, Rx2, Rx3)
Warmup
Partner WOD: 4 x 4 min rounds
- 400m Run
- 40 Double Unders
- Max Calorie Row in remaining time
- rest 1 min between rounds
(partners run together, complete 40 double unders at the same time, then switch as needed to complete as many calories as possible)
Rx2 - 300m Run, 30 sec DU's
Rx3 - 200m Run, 40 Singles
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| Abhi | 100 Rx2 | | | Coach B | 71 Rx2 | The Irish Warlords | | Marcus | 71 Rx2 | The Irish Warlords | | Lisa | 77 Rx3 | | | Arianna | 77 Rx3 | | | Saul | 77 Rx3 | |
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Home WOD 20230317
(Time)
Warmup: 2 rounds
3 inchworms
5 push-ups
7 v-ups
9 air squats
– Move at a steady pace
WOD: 5 Rounds
- 7 Handstand Pushups
- 7 Jumping Air Squats
- 7 Tuck-Ups
- 7 Pistol (single leg) Squats /leg
- 7 Burpees
- 7 Up-Downs to a 6 inch target
- 7 weighted Situps
Stretch:
- 40 sec seated Straddle stretch (left)
- 40 sec seated Straddle stretch (right)
- 40 sec seated Straddle stretch (middle)
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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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