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01.18.2017

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16105648_1273168529395810_1794679311616420558_nTHE 2017 CROSSFIT OPEN IS FEB 23 – MAR 27… REGISTER AND COMPETE ALONGSIDE YOUR COMRADES!

Warm-up Drills
I. Speed Rope 2:00
II. 2-3 rounds of
25ft Waiters Walk
10 x Overhead Squat (45lbs)
10 x Hollow Rocks
III. Mobility

Impact/Focus: Overhead Squat
Warm up as needed (3 sets x 5 reps) before completing the following workload for Overhead Squat.

Overhead Squat 2-2-2-2-2

Post loads to comments.

Impact/Focus #2: Unbroken Reps
Rotate through the following stations working to complete the assigned reps unbroken in 1:00.

4 rounds
1:00 x Wallball (20/14) (20 reps)
:20 Rest
1:00 x Sledgehammer Strikes (20 reps)
:20 Rest
1:00 x GHD Sit-ups (20 reps)
:20 Rest

Skill Development
CFNE Bulletproof Shoulders: DEMO HERE

Samy Daghir

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