WOD
 | Fri, Mar 24 2023 |  |
 | Happy Birthday: Jose B |
| CrossFit 20230324 | Home WOD 20230324 | 1000 Air Squats |
CrossFit 20230324
(Time, Rx2, Rx3)
Warmup
Running Drills
L-Sit Variations
5 Rounds
- Max Hanging L-sit Hold
WOD: 5 Rounds
- 200m Run (10 Shuttle Runs)
- 15 Wall Balls (20/14)
- 10 Toes-2-Bar
Rx2 - 14/10 Wall Ball, Knees-2-Armpits
Rx3 - 10/8 Wall Ball, Hanging Knee Raises
| 0% |  | |  | 0% |
| Tricia | 18:28 Rx2 | | | Amelia | 15:58 Rx3 | | | Lisa | 18:04 Rx3 | | | Elsa | 18:39 Rx3 | |
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Home WOD 20230324
(Check In)
Warmup: get as far as you can in 7 mins...
1-2-3-4… etc.
- Single-leg toe touches /leg
- “T” push-ups
- PVC overhead squats (hold the bottom for :01)
WOD: EMOTM x 21 mins
- min 1: 30 sec (or more) Plank
- min 2: 5 Squat Jumps for max height
- min 3: 30 sec alternating Pistol squats
(no score recorded today, just check in)
Stretch:
- 30 sec Couch stretch /side
- 30 sec elevated Pigeon pose /side
- 30 sec seated Reach stretch
| 0% | | | | 0% |
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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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