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Friday 2.26.16

26
Feb

Friday 2.26.16

For those of you doing the CrossFit Open here is the workout for tomorrow. Remember that for the next 5 weeks on Friday evenings our last regular class will start at 4:30pm. The remaining time will be dedicated to the OPEN workouts. Heats for this evening are up on WODhopper so please RSVP for a heat as this will help us stay on track. Due to the walking lunges, we have set up the gym and will only be able to run 8 people per heat. For those doing the open in morning class know that it could get a little crazy. If you aren’t doing the open we will have a modified version for you. If it’s possible and your schedule allows it we would prefer you do the OPEN workout in the evening. If you can’t we understand and will do our best to get you out of here in a timely manner. We will need help judging and cheering, so feel free to come on in this evening and help us out and have some food on us. Also feel free to bring a side dish and any drink of your choice. Most importantly let’s have some FUN!!

If you haven’t signed up there is still time.  https://games.crossfit.com/competition

Prep Work

500M Row

3 Rounds

10 PVC OHS+FWD Lunge (Squat+Lunge Right+Lunge Left)

10 Beat swings
WOD

A.
RX’d
Complete as many rounds and reps as possible in 20 minutes of:

25-ft. overhead walking lunge

8 burpees

25-ft. overhead walking lunge

8 chest-to-bar pull-ups
Men lunge 95 lb.

Women lunge 65 lb.
Scaled
Complete as many rounds and reps as possible in 20 minutes of:

25-ft. front rack walking lunge

8 burpees

25-ft. front rack walking lunge

8 jumping chin-over-bar pull-ups
Men lunge 45 lb.

Women lunge 35 lb.

B.

1K row no lay back
Cool Down

Mobility

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