WOD Blog
 | Sat, Mar 25 2023 |  |
| WARM UP 3-25-23 | PARTNER METCON 3-25-23 |
WARM UP 3-25-23
(Check In)
30 ON/15 OFF x 2 Sets:
Box Step Up
Bodybuilder
Band Pull Apart (mix styles)
Band Passthrough
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Hip Rotation-20 reps R/L
Upper Windmill-5 reps R/L
Swimmers-5 reps
Spiderman w/ Thoracic Rot-5 reps R/L
Downward Dog-30 secs
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Scap Pull-10 reps
Strict Pull Up-3 reps
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PARTNER METCON 3-25-23
(Reps, Rx+, Rx2, Rx3)
Partner Maxton:
13 Rounds For Time:
8 Strict Pull Up
26 Box Step Up
21 Burpees
Partition as desired!
40 min CAP
In honor of Navy Corpsman Maxton Soviak, 22, who was among the 13 U.S. service members killed during the attack outside the Kabul airport in Afghanistan on Aug. 26, 2021.
Soviak was an avid CrossFit athlete who trained at CrossFit Hita, CrossFit Latte Stone, and Custom Fitness Guam. This workout includes some of his favorite CrossFit movements.
According to Harold Aranda, a family friend, “Max loved hard work, he loved the grind, and he never gave up. He was never one to put people down but rather pull them up to be great.”
Rx+: Perform solo
Rx: 24''/20''
Rx2: 24''/20'', Sub Ring Rows
Rx3: 20''/16'', Sub Ring Rows, 15 Burpees
MODWOD 1: Sub 10 Rounds, 20''/16'', Sub Ring Rows, 15 Bodybuilders
MODWOD 2: Sub 8 Rounds, Plate Step Ups, Sub Ring Rows, 15 Bodybuilder to Box
| Chuch | 33:01 Rx | Ale was my partner |
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