Friday, 16 February, 2018

15
Feb

Friday, 16 February, 2018

This team is ready for the open, are you? Get registered for the festivities: games.crossfit.com

Workout of the Day:

Warm Up:

AMRAP in 7 Minutes of:

10 GHD Sit Ups

10 Ring Push Ups

10 Banded Jumping Squats

10 Ring Rows

10 BB Thrusters

Skill:

Swing Development

3 Swings – 1 Pull Up – 3 Swings

WOD:

50-40-30-20-10 Reps for time of:

Wall Ball

15-12-9-6-3 Reps of:

Chest to bar Pull Ups

Cool Down:

Barbell Adductor Smash (2 min)

Overhead Tissue Smash (2 min)

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