The CrossFit Open 2016 Sign up Today!

The CrossFit Open 2016
Sign up Today!

Warmup: 20ft butt kickers, 20ft high knees, 20ft side shuffle each direction, 20ft Duck walk, 20ft lunge + Reach, 20ft inch worm
Pre-mobility: Squat mobility x 12, Pigeon

Health and Fitness
A. Four sets of:
A1. Front Squat x 6-8reps @2010. rest 60s
A2. Handstand hold or progressions x 30-45s, rest 60s

B. Six sets of:
Against a 2 minute running clock, complete:
300m Row
Push-Ups x Max Reps
Rest 2 minutes between sets

Classic
A. Four sets of:
A1. Front Squat x 6-8 reps suggested loading – 60%, 65%, 70%, 75-77%. rest 45s
A2. HSPU or Handstand progressions x 4-8reps, rest 60s
B. Six sets of:
Against a 2 minute running clock, complete:
300m Row
Push-Ups x Max Reps
Rest 2 minutes between sets

D. Mobility: 5 point overhead mobilization with band, Couch stretch