Open Gym THIS Sunday!
CrossFit Open Tee Shirts ORDERS ARE DUE SUNDAY 1/23
The Board
The Mobility
The Warm-Up
- Good Mornings
- Don't worry about getting a PVC out... instead, lace your hands around your head like we do for prisoner lunges and perform the movement.
- Bent Over Reverse Fly
- Split Stance Narrow Swings
The Strength
Cycle through continuously as many times as you can with the time given (12:00-14:00)
- 10 Strokes in 0:30
- this sequence will prevent a rush back to the catch position... a flaw we often see. It will be easiest if you watch the 'strokes per minute' function on your screen. It should read 20 (indicating you are getting 20 strokes in 1:00 at that pace, or, 10 strokes every 0:30)
- 10 Walking Lunges back to your mat
- 10 Reverse Lunges (in place)
- Dumbbell Row
- reps stated are total - use a box for support.
- Plate Toe Taps
The Met-Con
As Many V-Taps as PossibleThis work-out begins with a row and you will row every 5:00 thereafterThe idea is to go all out on the row, move through the Burpee PH G2OH, and with the remaining time you perform as many V-Taps as possible.You will get 0:30 off between rounds, as you will head back to the rower with 0:30 to spareScore = Total Nuber of V-Taps
