WOD
 | Thu, Feb 29 2024 |  |
 | 6:30pm 2024 CROSSFIT GAMES OPEN TEAMS ANNOUNCEMENT |
| Fri, Mar 1, 2024 at 4:30pm FRIDAY NIGHT LIGHTS |
| Fri, Mar 8, 2024 at 4:00pm FRIDAY NIGHT LIGHTS |
| Sun, Mar 10, 2024 at 9:30am SUNDAY MORNING LIGHTS! |
| Fri, Mar 15, 2024 at 4:30pm FRIDAY NIGHT LIGHTS |
| Most Recent Benchmark: CrossFit Open 26.2 on Mar 8, 2026 (4 days ago) |
| CrossFit 20240229 | Home WOD 20240229 | Squat Program 20240229 | February Steps Challenege |
CrossFit 20240229(Reps, Rx2, Rx3) WARM-UP: 200m walk (embrace the cold OR 2:00 on rower, bike or jump rope) 4 sets: Row, ski, jump :30 easy pace :20 moderate pace :10 fast pace :10 rest 2 sets: :30 Samson stretch/leg :30 up-downs 5 elbow-to-instep/leg 10 push-ups (on knees as needed) 10 step back lunges/leg 10 stink bugs 1 set: 10 x shuttle runs (25 feet out and 25 feet back) SKILL/STRENGTH: 4 sets :20 plank hold :10 rest :20 flutter kicks :10 rest WOD WARM-UP WOD: AMRAP x 8mins 5 shuttle runs 10 double-DB push jerks (50/35) 20 box step-ups (24/20) – 1 shuttle run = 25 ft down/25 ft back Rx2 35/20 Rx3 20/15, 20/12 INTENDED STIMULUS 3-5 rounds Shuttle runs in 1:00 or less Push jerks in 1-2 sets Step-ups in 1:15 or less STRETCHING: 2 sets 1:00 T-spine foam roll 1:00 coach stretch p/side 1:00 active child's pose
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