2/16/18

CROSSFIT OPEN
— 7 DAYS —

CLICK HERE TO REGISTER
HTTPS://GAMES.CROSSFIT.COM/OPEN
THE OPEN CHECKLIST: ARE YOU READY FOR THE OPEN

 

PreClass:
Foam Roll - Upper Back, Lats, Quads, IT Band
Stretch - Leg Swings Front to Back + Side to Side

WarmUp:
500m Row
25 Banded Straight Arm Pulldowns
25 Banded Face Pulls
25 Banded Tricep Pushdowns
400m Run
20 Light KBS
20 Light Goblet Squats
20 DUs/60 Singles
10 Burpees

A) Push Press 1RM
5 @75-80%
3 @80-85%
1+ @85-90%

3min Rest

B) For Time:
Big Lap
28 Front Squats @45% 1RM
28 Ring Dips/56 Parrallette Dips
28 KBS @55/35
28 DUs/56 Singles
28 Push Press (Same as Front Squat)
28 Burpees Over Bar
Big Lap