2/19/18

CROSSFIT OPEN
— 4 DAYS —

CLICK HERE TO REGISTER
HTTPS://GAMES.CROSSFIT.COM/OPEN
 

PreClass:
Foam Roll - Calves, Quads, IT Band
Stretch - Worlds Greatest, Knee-to-Wall

WarmUp:
1min Row
15 Leg Swings Front to Back /each Leg
15 Leg Swings Side to Side /each Leg
10 Scap PullUps
10 Scap PushUps
2 Rounds:
3-5 Strict PullUps or 10 Ring Rows
10 Plate G2OH
10 Plate Squats
20 Plate Hops Front to Back
20 Plate Hops Side to Side

A) Back Squat 1RM (15-20min)
or 5-3-3-1-1-1
3-4 min Rest BTW lifts

B) 7 RFT: 

3 Cleans @155/105
6 Box Jumps @24/20
9 PullUps
*12min Cap
Stimulus for this workout is around 7min