THE 2017 CROSSFIT OPEN IS FEB 23 – MAR 27… REGISTER AND COMPETE ALONGSIDE YOUR COMRADES!
Warm-up Drills
I. Speed Rope 2:00
II. 2-3 rounds of
25ft Waiters Walk
10 x Overhead Squat (45lbs)
10 x Hollow Rocks
III. Mobility
Impact/Focus: Overhead Squat
Warm up as needed (3 sets x 5 reps) before completing the following workload for Overhead Squat.
Overhead Squat 2-2-2-2-2
Post loads to comments.
Impact/Focus #2: Unbroken Reps
Rotate through the following stations working to complete the assigned reps unbroken in 1:00.
4 rounds
1:00 x Wallball (20/14) (20 reps)
:20 Rest
1:00 x Sledgehammer Strikes (20 reps)
:20 Rest
1:00 x GHD Sit-ups (20 reps)
:20 Rest
Skill Development
CFNE Bulletproof Shoulders: DEMO HERE
Overhead Squat: 2×205#.
Unbroken Reps: 80 • 120 • 80 Rx.