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01.17.2016

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img_7236THE 2017 CROSSFIT OPEN IS FEB 23 – MAR 27… REGISTER AND COMPETE ALONGSIDE YOUR COMRADES!

Warm-up Drills
I. Run (Indoors)
II. 6:00 Dynamic Mobility
25ft Duck Walk
25ft Crab Walk
25ft Bear Crawl
25ft Inchworms
25ft Spider Lunge
10 x Scorpion Stretch
III. Mobility

“Why Not”
For time
5 Rounds of “Cindy”:
5 x Pull-ups
10 x Push-ups
15 x Air Squats
Then…
3 Rounds of “D.T.”:
12 x Deadlift (155/105lbs)
9 x Hang Power Cleans (155/105lbs)
6 x Push Jerk (155/105lbs)
Then…
Row 1000m

Notes: Assault through, there are no rest intervals between the three overall tasks. Thanks to CFNE for this metcon. Get some, freaks.

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Skill Development
Complete 2 reps of Turkish Get-ups, one each side, every other minute on the minute for 12 minutes. Increase weight across sets as able.

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Samy Daghir

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