Saturday 08.26.17

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2018 Open Athletes

1. Conditioning

AMRAP 25

Teams of 3:

10 D-Ball Reverse Lunges (100 lbs, 5 per side)

10 D-Ball Over Shoulder

20 Lateral Bag Hop Overs (two feet jump over at once)

200m run

-Next team member can begin when the person in front leaves for the run

2. Gymnastics Conditioning

10 sets of 3 unbroken bar muscle ups, rest as little as needed between sets

3. Flexibility

ROMWOD

Optimize Your Range of Motion

#Crossfit #ForgedByFerrara

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