We all want to wish ELLA the best at the Colorado State High School Wrestling Championships which begin today. ELLA will be pursuing a State Championship in the 115lb. weight class.
WARM-UP:
2 Rounds of 15 KB Swing, 10 Goblet Squat, 5 Burpee
1 Round of Snatch Warm-up
Dynamic Stretch
STRENGTH:
Snatch Pull – 4 Reps EMOM for 5 min.
Snatch Panda Pull – 3 Reps EMOM for 5 min.
Panda Pull > Snatch – 2 Reps EMOM for 5 min.
WOD: HARD FREEZE
For Time:
5 Rounds
10 Pull-ups
10 Wallball 20/14
10 Deadlift 185/135
100 ft Shuttle Run
ICING:
Be sure to look over the webpage in the morning so that you are ready for the 1st 2023 CrossFit OPEN workout. “FRIDAY NIGHT LIGHTS” is tomorrow.
KOT – Tib Raises 20 Reps each leg.
Here is the Box schedule for the next 3 weekends during the 2023 CrossFit OPEN.
Thursday – Normal Class times. CrossFit will release the OPEN workout at 1 pm our time. So, at 6:30 pm we will accomadate anyone who wants to do the OPEN workout.
Friday – Morning classtimes are normal and you can do your OPEN workout then if you wish. The afternoon looks a little different because it is “FRIDAY NIGHT LIGHTS”. We open the Box at 4:30. Workouts start at 5:00 and will continue until everyone gets finished.
Sunday – We will open the Box at 2 pm for anyone who wants to do their OPEN workout or wants to repeat it.