***Friday’s OPEN theme: Crazy Socks!! Make sure to earn a point for your team 🙌
**Bring friends to watch the Open and get your name entered into a drawing for some prizes: No Bull Socks, Junk Headbands, FitAid… 1 entry per friend!
WARMUP
10 min AMRAP
1 min cardio
10 Worlds Greatest
5 Push-ups
10 DB Bent Rows
10 PVC Passthroughs
10 PVC OHS
Then…
:30 Ankle Dorsiflexion
:30 Samson Lunge Hold (each)
:30 Deep Squat Hold
:30 Warrior Squats
STRENGTH
Overhead Squat
Build to Heavy Set of 10
Then…
1×10 @ 90% of Heavy 10
1×10 @ 80% of Heavy 10
**Sub front squats if you have any shoulder issues
WOD
AMRAP 2min x 4
5 Toes to Bar
10/7 Calorie Bike
Max Overhead Squats 95/65 65/45
Rest 1:00 Between AMRAPs
**Scale the amount of reps to make sure that you are getting to the OHS squats with at least 30 sec left. If you are getting to the OHS with more than 1 min left, add more T2B.
**Be smart! The Open WOD is 2 days away and could likely have a squat variation in it. If OHS make you really sore, consider setting a limit on the amount you do.
OPTIONAL POST WOD
Pistol Practice
2-3 sets of 10
Rest as needed between sets
CrossFit Reserve 