The CrossFit Open 2016 Sign up Today!

The CrossFit Open 2016
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Warmup: 40ft skips, 40ft butt kickers, 40ft high knees, 40ft side shuffle each direction, 20ft Duck walk, 40ft lunge + Reach
Pre-mobility: Russian walks x 40ft, inch worm x 6reps, scorpion x 10 each leg

Health and Fitness
A. From Invictus, For time:
50/35 Calories of Assault Bike
100 Double-Unders
40/25 Calories of Assault Bike
80 Double-Unders
30/20 Calories of Assault Bike
60 Double-Unders

Rest 5min

C.For time:

50 Calories of Rowing
30 Alt DB Ground to over head
40 Calories of Rowing
20 Alt DB Ground to over head
30 Calories of Rowing
15 Alt DB Ground to over head

Classic
A. From Invictus, For time:
50/35 Calories of Assault Bike
100 Double-Unders
40/25 Calories of Assault Bike
80 Double-Unders
30/20 Calories of Assault Bike
60 Double-Unders

Rest until the running clock reaches 20:00, and then…

C.
When the running clock reaches 20:00…

For time:
50 Calories of Rowing
30 Alt DB Ground to over head
40 Calories of Rowing
20 Alt DB Ground to over head
30 Calories of Rowing
15 Alt DB Ground to over head
(Note: pick rep ranges that are appropriate for A and B and will allow this to be under 20min on Both)

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