New Warm-up Protocol Then…., Strength Back Squat – 3,4,5,6 (BOF) Then…, Functional 3 Sets AQAP Staggered Stance RDL E/S @ 31X0 x 8r RNT Split Squat E/S @ 2121 x 8r Reverse Lunge E/S W/Thoracic Rotation & Press x 8r Functional TGU 2s x 3E/S Conditioning AMRAP in 10:00 Sprint 10 Wall Balls, 30/25/20/14/10# Sprint 5 Explosive Squat Jumps Extra Credit…,
- Offset Landmine Squat – 8-10
- TRX Body Saw + Pike – 8-10
- Monster Band Walk – 10 E/D
=============================================================== REGISTER FOR THE OPEN We encourage everyone to join our official team via CrossFit Games official website. http://games.crossfit.com/ The CrossFit Games Open is the world’s premier test of fitness. Since 2011, the five-week five-workout online competition has accurately ranked the fitness of hundreds of thousands of competitors. Held mostly in CrossFit affiliates and garage gyms—or wherever you happen to be—the Open is designed to be accessible to all athletes while rigorous enough to challenge the world’s fittest. Fourteen-year-old high school freshmen compete in the Open, as well as their 77-year-old grandparents and everyone in between. Sign up for $20, do the workouts, enter your scores, and you will be ranked in relation to your peers in your age division, competition region, gym, state and country. Workouts are released online each Thursday and athletes have until the following Monday to submit their scores.
REGISTRATION
We encourage everyone to join our official team via CrossFit Games official website. http://games.crossfit.com/