SCFit WOD, March 4, 2022

BySoldierCityFitness March 4, 2022

[WOD030422]

Warm-up

400m Run or 2:00 Bike…
Into…

3 SETS
10 Bodyweight Kang Squats
8 Up-Downs*
6 Groiners w/ Thoracic Twist

*Round 2 – Burpee + Crawl-Up / Round 3 – Burpee
**9:00 Cap…goal is to get sweaty, open up lower back / hip flexors, and build motor pattern for burpee

Metcon

CrossFit Games Open 22.2 RX (Ages 16-54) (Time)

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for time of:
Deadlifts
Bar-facing burpees
Time cap: 10 minutes

F: 155-lb Barbell
M: 225-lb Barbell