ANNOUNCEMENTS
Did you sign up for the CrossFit Games Open? There is a scaled division this year so EVERYONE can participate!
More info and Register here: 2015 CrossFit Games
WARM UP
Bergener
DownHill Skier Hold
Super Squat Hip Sequence http://youtu.be/JBHzXF-mVjY
Lunge with bar in front rack
Push Up
Down Dog
Ring Row
Pass Through
DownHill Skier Hold
Super Squat Hip Sequence http://youtu.be/JBHzXF-mVjY
Lunge with bar in front rack
Push Up
Down Dog
Ring Row
Pass Through
Once finished start BUY IN and WOD Movement Specific
SKILL
Bear Crawl - GET LOW
BUY IN
Push Jerk Cycling
3 sets of 3 reps @ 70%
rest 90 seconds between each set
WOD
4 RFT
10 OHS 115/75
10 Push Press 115/75
after every round -
10m (32ft) Bear Crawl(~5 floor mats, long way)
CASH OUT
Back Squat
6 @ 65%
4 @ 75%
2 @ 85%
1 @ 95%
6 @ 65%
4 @ 75%
2 @ 85%
1 @ 95%
MOBILITY
Shoulders
Shoulders
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