02. Mar
CrossFit WOD, March 2, 2023
CrossFit – Thu, Mar 2
Warm up
Snickerdoodle (Checkmark)
<p>OTM (On the Minute. aka EMOM)<br /><br />2 sets:<br />Minute 1: 12/10 Calorie Row<br />Minute 2: 8 Dumbbell Front Squats (2×50/35)<br />Minute 3: 12/10 Calorie Row<br />Minute 4: 6 Dumbbell Push Press (2×50/35)<br />Minute 5: 12/10 Calorie Row<br />Minute 6: 4 Dumbbell Thrusters (2×50/35)<br />Minute 7: 12/10 Calorie Row<br />Minute 8: 2 Dumbbell Squat Clean Thrusters (2×50/35)<br />-rest until 10:00 before star</p>
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats
</code></pre><h3 id="3movementprepactivationandincreasingheartrate">3. Movement Prep/Activation and Increasing Heart Rate</h3><p>10minutes moving through:<br />300m Row<br />8 Dumbbell Goblet Squat (Light-Moderate)<br />8 Single Arm Press R/L (Light-Moderate)<br />4 Single Arm Thruster R/L (Light-Moderate)<br />-Then-<br />Warm Up to Dumbbell weight on all movements.</p>