CrossFit Open 23.1
RX Complete as many reps as possible in 14 minutes of: 60-calorie Row 50 Toes-to-Bar 40 Wall Balls (14/20 lb) (9/10 ft) 30 Clean (95/135 lb) 20 Muscle Up INTERMEDIATE (Scaled Option) Complete as many reps as possible in 14 minutes of: 60-calorie row 50 Hanging Knee Raises 40 wall-ball shots (10/14 lb) (9/10 ft) 30 cleans (65/95 lb) 20 Pullups BEGINNER (Foundation Option) Complete as many reps as possible in 14 minutes of: 60 strokes on the rower 50 Situps 40 wall-ball shots (6/10 lb) (9/10 ft) 30 cleans (35/45 lb) 20 Pushups Competition: 65 min Warm up: 20 min See Above Workout 1: 15 min CrossFit Open 23.1 Workout 2: 20 min 4 sets: 12 GHD Raise 15 weighted sit-ups 20 Banded Side Steps (moving right) 20 banded side steps (moving left) NOTES
Stretching: 10 min Accumulate: 1:00 foam roll calves / leg 1:00 foam roll IT band / leg
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April 2024
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