WOD 210208 - MONDAY

Box Announcements:

The CrossFit OPEN is just around the corner! You will see past OPEN workouts posted for our WODs in preparation for this year's Open Season. Don't forget to register for the Open at open.crossfit.com.


If you would like to be a judge, don't forget to take the Judge's Course here

WARM UP

Coach Stretch

Hamstring


2 ROUNDS

8 Alternating V-Ups

6 Kang Squat

8 Yoga Push-Up

20m Skipping High Knees

Skill / Strength


4x8

Cyclist Front Squat

3-1-0-1



Superset:

8 L/R DB Chainsaw Row

WOD


"CF Open WOD 13.2"


10 AMRAP

5 Shoulder To Over Head, 115/75#

10 Deadlift, 115/75#

15 Box Jumps, 24/20"

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PARTNER WOD 210227 - SATURDAY

WARM UP Coach Stretch Squat/Hip Mob 200m Run -then- 3 RDS 8 Bird Dogs 6 Alternating Cossack Squat 4 L/R seated DB press 2 Wall Walks 20 DUs/SUs Skill / Strength Gymnastics Skills Day Spend 15 MINS Kip

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