Friday, March 14th, 2025 – Bootcamp

Warm Up

2 Minutes of Cardio of Choice Slowly Increase Intensity

Mobility and Activation

Leg Swings X 30 Seconds per Side
Standing Hip Circles X 30 Seconds per Side
Arm Circles Forward X 30 Seconds
Arm Circles Backward X 30 Seconds
Wrist Rolls X 30 Seconds

Movement Prep
Recommended to Perform Each Movement of the Open Workout Starting With and Easy Scale and Building Up to the Workout.

Strength

Deadlift

Every 2:15 on the Minute X 3 Sets
1-3 Reps @ 90% 1RM

Pull-Ups
Every 2:15 on the Minute X 3 Sets
90% of Max Reps

*If Doing Banded Pick One Band and Stick With It the Next Several Weeks

WOD

Crossfit Open 25.3

20 Minute Time Cap