Monday February 20, 2017

CrossFitters! We have now entered the first week of the 2017 CrossFit Open. Every Friday for the next 5 weeks you will be doing the Open workout at whatever scaling option you choose. There are multiple different categories to compete in (Teens, RX, Scaled, Masters, Masters Plus, etc). For the next 5 weeks you can expect Monday and Tuesday to be tougher workouts, while Wednesday and Thursday's we will peel back on the volume a little bit and get our bodies ready for the big workouts on Friday. Remember, the first and last week of the Open we will have a big get together at Mi5 Fitness so we can watch and cheer on our friends and coaches!

Warm Up
General Dynamic Flex

Activation
Shoulder Mobility 
+
CrossOver Symmetry

Strength
EMOMX8
4 Strict Press

WOD
"Open Prep"
AMRAP 14
75 Wall Ball
60 Cal Row
45 DB Snatch 50/35
30 Pull Up

*Your goal for this workout is to get back to those Wall Balls!



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