FRIJAN15

CrossFitAllen – CrossFit

OPEN PREP

Every Friday from now until March 11 we will do an Open Workout from a previous year. This will give us an opportunity to learn how it works, how to judge, and what to expect.

During the hour long class, we will run 2 heats, with one partner judging the other, then switching.

Warm-Up

General Warmup and then…

Barbell Ankle Stretch: 1 Minute

Barbell Thoracic Opener: 1 Minute

Conditioning

CrossFit Games Open 15.5 (Time)

For Time:

27 Calorie Row

27 Thrusters, 95# / 65#

21 Calorie Row

21 Thrusters, 95# / 65#

15 Calorie Row

15 Thrusters, 95# / 65#

9 Calorie Row

9 Thrusters, 95# / 65#

CrossFit Games Open 15.5 Scaled (Time)

For Time:

27 Calorie Row

27 Thrusters, 65# / 45#

21 Calorie Row

21 Thrusters, 65# / 45#

15 Calorie Row

15 Thrusters, 65# / 45#

9 Calorie Row

9 Thrusters, 65# / 45#

At Home METCON

Metcon (Time)

5 Rounds For Time:

100 Meter Double Dumbbell Farmers Carry

20 Double Dumbbell Thrusters

Extra

Machine Conditioning

3 Sets:

8 Minutes On

4 Minutes Off

Your Choice of Bike, Row, Ski, or Run

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