2/20/18

CROSSFIT OPEN
— 3 DAYS —

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

 

PreClass:
Foam Roll - Upper Back, Lats, Pec Smash w/LAX Ball
Stretch - OH Banded Distraction, Wall Slides

WarmUp:
Soldier Kicks
10 Walkouts
Reach + Pull to Lunge + Twist
25 Rockers
Bear Crawl

2Rounds:
200m Run
15 Ring Rows
10 DD PushUps
:20 Upright Hold on Rings
:10 Active Bottom Hold on Rings

 

A) Strict Shoulder Press 1RM
or 5-3-3-1-1-1
3-4 min Rest BTW lifts

B) 4 RFT:

Big Lap/750m Row
10 Ring Dips
15 PushUps