Georgia Open 2015

Georgia Open 2015

Warm up: CrossFit Warmup x 2
Pre-Mobility: T-spine on foam roller, Super Front rack x 2min each

Health and Fitness
A. Four sets of:
A1. Push Press x 6-8 reps, Rest 45 seconds
A2. GHD Sit up x 10-12 reps , Rest 45 seconds
B. Every minute, on the minute, for 24 minutes (6 sets of each):
Minute 1 – Row 200/150 Meters
Minute 2 – 15 Med ball slams
Minute 3 – 10 DB Thrusters
Minute 4 – 6 Burpee box jumps

Classic:

Open 2016 What team will YOU be on?

Open 2016
What team will YOU be on?

A. Four sets of:
A1. Push Press x4-6 reps suggested loading – 60%, 65%, 70%, 75-77%, Rest 45 seconds
A2. GHD Sit up x10-12 reps, rest 45s
B. Every minute, on the minute, for 24 minutes (6 sets of each):
Minute 1 – Row 200/150 Meters
Minute 2 – 15 Med ball slams
Minute 3 – 10 DB Thrusters
Minute 4 – 6 Burpee box jumps
D. Mobility of choice