We Are IN THE OPEN!
As of Friday, we have 63 of you signed up for the CrossFit Open, and the list is GROWING! The CrossFit Open begins March 11th at 8pm. Not quite sure what The Open is? More information will soon follow on our daily blog.
CHECK YOUR INBOXES
On Sunday we sent an important email out to those that have already registered. If you have not registered, or did not receive the email, please EMAIL me and let me know so I can send it to you.
The Board
The Mobility
The Warm-Up
A-T-V-TSplit Stance Narrow SwingsCork Screws
The Strength
Perform all reps on one side, then the other side - then rest the remainder of the 2:00 loophttps://youtu.be/NXUSx2nGx9M
The WOD
- This row starts with a row buy-in. Buy-in means, you only do it once, 'buying' yourself into the scorable portion of the work-out.
- Your row should take about 3:40ish - you cannot exceeded 4:00, as we will need multiple heats for the larger classes.
- When your row is complete, you will work your hardest to get 6 rounds of push-ups, kbs, and tuck-ups done as fast as possible.
- PUSH-UPS
- KETTLEBELL SWINGS
- TUCK-UPS
Pay attention to your form on the rower, and correct these common flaws...https://youtu.be/zQbBQM1Yj6U
The Finisher
https://youtu.be/kdXs1Sppym8
