CROSSFIT OPEN
CF OPEN 17.4
13MIN -AMRAP
55 DL
55 WB
55 CAL ROW
55 HSPU
55 DL
55 WB
55 CAL ROW
55 HSPU
Friday 3.17.17
Happy Birthday Gina!!
WARM UP
2 rds:
10 cal bike or 250 m row
10 air squats
5 down dog push up
5 jump squats
pvc pass thrus and hanging stretch
10 cal bike or 250 m row
10 air squats
5 down dog push up
5 jump squats
pvc pass thrus and hanging stretch
Press Complex
press complex
strict
push
jerk
strict
push
jerk
WcG 54
2RFT
54 Du
54 weighted sit ups
54 DU
54 weighted lunges R+L=2
54 DU
54 weighted triceps extensions
54 Du
54 weighted sit ups
54 DU
54 weighted lunges R+L=2
54 DU
54 weighted triceps extensions
CASH OUT
54 push ups
Wednesday 3.15.17
WARM UP
make 5 snow angels
then, ride or row for
then, ride or row for
4 rds
5 front squat 50%, 55%,65%, 75%
5 seated box jumps
5 back squat 60%, 65%,75% , 75%
5 front squat 50%, 55%,65%, 75%
5 seated box jumps
5 back squat 60%, 65%,75% , 75%
WcG Jaguar Workout
2 person team
a1 goes a2 follows - a1 can not pass a25RFT
10 calorie bike
10 box jumps 24/20
burpee broad jumps down
10 ball slam 40/30, 30/20, 20/10
10 k2e
a1 goes a2 follows - a1 can not pass a25RFT
10 calorie bike
10 box jumps 24/20
burpee broad jumps down
10 ball slam 40/30, 30/20, 20/10
10 k2e
stretch, foam role and skill work (homework) optional