Sunday 08.27.17

Screen Shot 2017-08-26 at 6.02.20 PM

2018 Open Athletes

1. Conditioning

12-9-6

Power Cleans (205/135)

Parallette Handstand Pushups

2. Double Under Conditioning

Double Under Program Week 1

*This is part of a 12 week double under development program

100 Double Unders

-Rest 3 mins

40 Double Unders

-Rest 3 mins

70 Double Unders

-Rest 3 mins

30 Double Unders

-Rest 3 mins

60 Double Unders

-Rest 3 mins

20 Double Unders

DONE!

3. Flexibility

ROMWOD

Optimize Your Range of Motion

#Crossfit #ForgedByFerrara

Saturday 08.26.17

Screen Shot 2017-08-26 at 6.28.20 AM

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