Weekly Preview

2/25/2018

Weekly Preview CROSSFIT OPEN, WEEK 1 Congrats to every one who came by Saturday to complete week 1 of this year’s open.What an amazingly energetic and enthusiastic display of camaraderie, […]

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Today's WOD

06-26-2019
Warm-up
Mobility, 2min each:
Foam roll quads/groin

2 Rounds:
1L bear crawl + 1L walking lunge
10 KB/DB push press, single arm
1L lateral KB swing walk or 6R/6L

Post-W/O Challenge:
4min Handstand hold or plank
Crossfit (Fitness)
Gymnastics Skill/Strength, 24min total
Focus on grip with knuckles on top, thumb around bar

2 sets, 3min at each station, 1min rest between stations, focus on high-tension, quality of positioning
A. 3min of work + 1min transition
ME Hollow Bar Hang
60s Plank (Weighted)
Double-unders or Pistols

B. 3min of work + 1min transition
ME Hollow Beat Swing
ME Hollow Rocks
Assault Bike

C. 3min of work + 1min transition
ME Jumping/Kipping Pull-up (C2B)
30s/30s side plank
Pike Push-up (S-HSPU)
Metcon (3 Rounds for reps)
You have3-minutes to perform each workout. Rest 2 -minutes between each.

400m Run
DB Thrusters, 35/25 ph (50/35)

400m Run
J-C2B, C2B (MU/BMU)

400m Run
DB Thrusters, 35/25 ph (50/35) OR
J-C2B, C2B (MU/BMU)
Run fast, smart weight, high-intensity today.