2.25.16

shepherd

 

**Thursday at 6:30pm we will draft teams for the intramural competition involving the CrossFit Open and all team captains need to be present.  There will not be a 6:30pm class due to the draft and the live streamed announcement of workout 16.1  Everyone is welcomed and encouraged to come to the draft and watch the live announcement.

All Open workouts will follow the same schedule as last year and will be performed with your team on Friday evenings at 6:00 p.m.  Good luck!

 

CrossFit FMS WOD:  

1.)  Warm-up

400m run

2rds

  • 50 jumping jacks
  • 6 up/down dogs
  • 6 alternating samsons
  • 30 seconds squat bottom

WOD: 

EMOM 20

  • Odd-skill/weakness #1
  • Even-skill/weakness #2

CrossFit Open athletes

  • Row at a light pace for 10 to 20 minutes
  • mobility work- 10-15 minutes

 

 

 

 

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