Partner Warmup: 2 rounds: 20 wall-balls (alternating with a partner) 5 reverse inchworms 5 burpees while partner hangs in hollow body/active shoulders 5 shuttle runs (together – whole gym) EMOM X 20: 8 Burpees 5-10 Pull-ups 12 Walking Lunges 5 / 8 Cal Ski 10 Hollow Body rocks
Warmup: 5 minutes ski / bike / row 2 rounds: 1 minute quad stretch / side 10 hip hikers / side 30 second plank Strength: 5 rounds: 5 reverse lunges / leg (5 on one side, 5 on other side) 10 russian kb swings WOD: 12-9-6 reps for time of:
Warmup: Minutes 1-3: Row 20 seconds hard, 10 seconds easy Minutes 3-6: 10 dowel passes 5 beat swings Minutes 6-9: 10 spiderman lunge stretch/ groiners (5/side) Skill: Low-Ring Muscle Up Transitions *Show them false grip. *2 Pulls to chest, 3rd pull, transition through. WOD: 3 rounds: 20 calories (your choice)
The workout for today will be 17.1 (The first workout of the 2017 Open) The workout is listed at: games.crossfit.com We are excited to see you all today! Come on in and crush it!
The Open Workout for TOMORROW, will be released tonight, at 5pm. You can check it out at: games.crossfit.com Warmup: ROWLING! (leave rowers out for workout) Strength: 4 rounds: 12 Bent over Rows (1 dumbbell in each hand, row both) RIGHT INTO: Heavy Farmer’s hold 30-60 seconds Dumbbell Bench Press x
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