CrossFit Open

CrossFit Open

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Weekend Information

SATURDAY

9:30am – Open Gym with Coach Rafael

SUNDAY

12pm – Skillz & Sprintz with Coach Matt

1pm – ReFlex Yoga with Coach Stacey

Dynamic warm up 
Group warm up
30 strict toe 2 bar 2 second negative
Then
Build to a heavy 1 rep deadlift in 7 minutes
Then.
Go over sdhp
WOD 
First
10 minutes to complete
Elizabeth 
21-15-9
Squat cleans 135/95
Ring dips
At the 10 minutes start
If you finish Elizabeth before the 10 minutes rest until the start of the next wod
From regionals 2009. 
21-15-9
Sdhp 95/65
Kb swings 1.5/1.0
Box jumps 24/20
MAD MOBI 
Knee on the wall
Hamstring up n over
Press ups
Pigeon.

 

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