February 25, 2016

February 25, 2016

dynamic :
5 minute clock :
a) lunges - length of room + back
b) inch worm (in place) x 5
c) situps x 10


Bench Press - 20 min clock. wu + 4 sets of 10


notes :
- this set is designed for non open athletes.
- can build in weight or stay same.


crossfit open competitors :
on a 20 minute clock pick
a) upper body mobility movements x 2
b) lower body mobility movements x 2

notes :
- options listed on whiteboard.
- enough time allotted for 2 partner smashes and 2 individual mobility sets.
- watch clock for mobility sets


25 minute clock to complete :
3 rounds of :
300 meter row / 1:15 airdyne
250 meter row / 1:00 airdyne
200 meter row / 45 sec airdyne

notes :
- men - shoot for pace of 2:05-2:15.
- women - shoot for pace of 2:10-2:25
- airdynes will also be out. get atleast 2 of 9 sets with them.
- rotation designed set.

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