WODs | Raise the Bar Fitness

General 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.

WOD

Workout Format

Crossfit Open 25.3
20 Minute Time Cap

Competitive

5 wall walks
50-calorie row
5 wall walks
25 deadlifts (225/155)
5 wall walks
25 cleans (135/85)
5 wall walks
25 snatches (95/65)
5 wall walks
50-calorie row

Performance

5 scaled wall walks
50-calorie row
5 wall walks
25 deadlifts (135/85)
5 wall walks
25 cleans (95/65)
5 wall walks
25 snatches (65/45)
5 wall walks
50-calorie row

Lifestyle

5 bear crawls
50 strokes on the rower
5 bear crawls
25 deadlifts (95/75)
5 bear crawls
25 cleans (65/55)
5 bear crawls
25 snatches (45/35)
5 bear crawls
50 strokes on the rower

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

Friday, March 14th, 2025 - Bootcamp