OPEN workouts will start this Friday! Get signed up!! You might as well, you’ll be doing the WOD anyway 😊
Athlete briefing will start at 5pm. Heats start right after. Bring some friends! It is always a good time!!
We will randomly draw for teams on Friday night! Stay tuned for this week’s dress up theme….
WARMUP
10 min AMRAP
1 min cardio
10 sit-ups
10 Walking lunges
10 Light DB Snatch
5 Light DB Press
5 Scap Retractions
3 Kip Swings
3 T2B/Pullups
Then…
20 Plank Shoulder Taps
:30 Glute Bridge Hold
STRENGTH/SKILL
Barbell Lunges from the Rack (light to moderate weight)
5×5 each
5 Sets:
5 Unbroken Chest To Bar Pull-Ups (or work on any pulling movement)
WOD
AMRAP 16:
60/50 Calorie Row
50 Alt DB Snatch 50/35
40 Wallballs 20/14
30 Toes to Bar
20 Single DB OH Walking Lunges (Fit: Goblet Hold)
*Score is the total number of reps completed in 16min.
OPTIONAL POST WOD
AMRAP 5:
Max Meter Run
CrossFit Reserve 