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Warmup: Partner Med ball Pass with Shoulder Stretching Lift: Turkish Getups and Windmills WOD: (6-12-18 for all) 0-5 Minutes: KB Swings Wallballs 5-10 Minutes: KB Deadlifts Walking Lunges 10-15 Minutes: Shuttle Runs Burpees
Warmup: 1-10-10-1 Pulls on SkiErg Lift: 5 Rounds: 4 Dumbbell Bench 8 Dumbbell Push Press 12 Draw the Sword 3 Rounds: Alternating With Partner KB Overhead Carry KB Front Rack Carry Farmers Carry Carry the length of the big side, bikes to squat racks
3 minutes on, 3 minutes off 1. Easy Ski/Bike/Row 2. 10 Reverse lunge, 10 Push-ups 3. 5 Kipping pull-ups, 5 Kettlebell snatch /arm 4. 10 Overhead squats, 5 Burpees 5. Calories 6. 10 Med-ball squat cleans, 10 Pull-ups 7. Calories 8. 6 Toes to bar, 12 Wall-ball 9. Calories 10.
Warmup: Rowling: Dowel Hinges, KB Deadlifts, KB Swings Lift: A1: Deadlift 4×5 A2: Dumbbell Lunges 4×5 WOD: Partner Workout: 100 calories on the rower 50 Box Jumps 50 Ring Rows 50 Slam Balls
The second workout of the 2016 CrossFit Open! 16.2 Find the workout at: http://games.crossfit.com/
No CrossFit Lite Class For the five weeks of the CrossFit Open, there will be no CrossFit Lite class on Thursday evenings. Thank you for your understanding and patience. You are still welcome to come in and do your own thing during the hour! 😀
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