General Fitness

OPEN FRIDAY
Prep Work
3 min Shuttle run

4 min of mobility
Choose between working on
1.lat roll out
2.Banded lat stretch
3. Reverse toe touches
4.Drinking birds/leg pumps

3 rounds
3-5 Deadlift no more then 70%
5 (No push up) burpee box jump
10 Cal bike @ 80% effort
Rest 1 min

Then!!!!
Warm up dumbbell snatches

17.1

For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

Men RX-50lb/24″
Female RX 35lb/20″

Scaled Men-35lb/20″
Scaled Femail-20lb/20″
For scaled divisions a step up is allowed

Time cap: 20 minutes

For any other questions about your age group or standards click on the link below

https://project6-drupal.s3.amazonaws.com/cfg_open2017_event_17_1-10ednhsy6ewhd6.pdf

Saturday
Team stretch

WOD
Teams of 2
20 min amrap
400M Run
12 Pull ups
12 Dumbbell thrusters

10 min of skill work of your choice

5 min mobility

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