The CrossFit Open 2016 Sign up Today!

The CrossFit Open 2016
Sign up Today!

Warm up: 500m Row, Dynamic Warm-up: butt kickers, high knees, shuffle, carioca, skips, x2 sets
Pre-Mobility: T-spine mobilization with foam roller

Health and Fitness:
Canadian Crippler
For time (22 min cap):

30 Pull-ups or ring rows
15 Deadlifts
400m run or row
30 Push-ups
15 Shoulder to overhead
30 Air Squats
15 Front or goblet squat
400m run or Row
15 Deadlifts
30 Pull-ups

(the coach will help you find the appropriate tool to use during this workout, it may be a KB or DB or BB)

Classic:
Canadian Crippler
For time (22 min cap):

30 Pull-ups
15 Deadlifts (225/155lbs)
400m run or row
30 Push-ups
15 Push Press or Jerk (135/85lbs)
30 Air Squats
15 Front squat (135/85lbs)
400m run or row
15 Deadlifts (225/155lbs)
30 Pull-ups

C. Mobility: Foam Roll