Wednesday February 22, 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
Mobility
General Dynamic Flex

Activation
E2MOMX10
15 Push Up
25 Double Under
-Scale numbers as needed. This shouldn't get you out of breathe... think of it as an active warm up with some additional skill work on Double Unders

WOD
AMRAP 20
Teams of 3
12/9 Cal Row
9 Box Jump Over 24/20
6 DB Hang Cleans 50/35
-One athlete completes the entire round before the next athlete goes. The intended stimulus of this workout is to go really fast when it's your turn, and then have about 2-3 minutes of rest. This should be sprint speed.




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