Announcements
Congratulations to all of you who came in to participate in Friday’s CrossFit Open workout. We had over 25 athletes here on Friday night!
This Friday, March 7th, the gym will open at 3:30 for warm ups with the 1st workout about 3:45pm. The last workout will kick off at 6pm. If you are coming during the day and are registered for the Open, let us know this week and we will have a judge ready for you!
Mallard Crossfit – CrossFit
Workout
The morning classes will be a full hour. For Friday night lights, please sign up for the class and workout anytime between 3:45 and last heat at 6pm. We want you suffering together!!!!!
Open 25.2 (No Measure)
This is the placeholder for CrossFit Open workout 25.2
CrossFit will announce the details of this workout on Thursday at noon Pacific time. After that, we will provide full workout details, warm-up, coach notes, and more here: bit.ly/4by3m6Z
After the release, Wodify should add a 25.2 workout to the Component Library. You will need to search and add the component and then copy/paste the notes from the link above. If you have any questions, email christi@mayhemnation.com.
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Minute Calf & Big Toe Stretch
2 Minute Quadruped Forearm Stretch
Note: the easy cardio portion should be done immediately post workout to help your body recover from the workout. The stretching can then be done together as a group, time permitting, or on your own as homework. Stretch videos are available in the athlete notes.
Calf & Big Toe Stretch
Quardruped Forearm Stretch