WOD 2/23/17

THE CROSSFIT OPEN
ANNOUNCEMENT PARTY
TONIGHT 7-9ish

https://games.crossfit.com/

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2017 CROSSFIT OPEN T-SHIRT BY SIGNING UP
AND PARTICIPATING IN THE OPEN

PreClass Work:
Foam Roll - Calves, Quads, Upper Back, Lats
LAX Ball - Feet, Quads, Shoulders
Stretch - Couch Stretch, Bande Ankle Distraction, Banded OH Shoulder PNF
WarmUp1

0:00-5:00
Whiteboard Discussion

5:00-17:00
Shoulder, Hip, Ankle Mobility

17:00-30:00
Power Clean Tech Work
Power Clean build to 85% for a single

30:00-40:00
Back Squat 5x3 @85% 1RM
Tempo @30X1
1min Rest

40:00-50:00
10min Active Recovery @Z1 (Row, Bike, Run)