2/22/18

CROSSFIT OPEN ANNOUNCEMENT
— TONIGHT @ 8PM —
COME WATCH
Lindy and Rafael Throwdown
After the Announcement

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

 

WarmUp:
Soldier Kicks
High Knees
Reach+Pull
Butt Kicks
Alt Side Lunge
Side Shuffle
Power Skip

10 Deadlifts -BB
10 Power Cleans -BB
10 Front Squats -BB
7 Deadlifts @95/65
7 Squat Cleans @95/65
5 Squat Clean Thrusters @115/75
*Scale weight as needed

A) Cleans (TnG)
3-3-3-3-3-3-3-3

B) Row or Bike Intervals
10 Rounds:
:30 90% Effort
:30 50% Effort

Run:
8x200m Run
1min Rest

-or-

1-mile Run
3min Rest
Big Lap
2min Rest
400m Run
1min Rest
200m Run

C) Mobility
BULLETPROOF SHOULDERS
20 Twisting Planks w/scap retraction
5 sets of Modified Y Holds
5 sets of chest supported IYT's
20 Alt Supermans
15 Side Lying Ext Rotations