Friday Night Lights! 2019โ€™s Last Open WOD

Power CrossFit – CrossFit

View Public Whiteboard

WARM-UP

This is a SLOW YOUR ROLL WARM-UP! Please save the hands ๐Ÿ™๐Ÿผ

-Basic run, bike or row warm up; just get the heart pumping.

– Whatever mobility to get your front rack position warmed up and loose. (Ask me if you need ideas.)

-I always suggest Crossover Activation to get those shoulders warmed up.

– 2 rounds of light goblet squats x 5

– Dead hang from the bar for 5 seconds into 10 Superman/Hollow rockers then into kipping.

-2 rounds 5 Push Press then 5 Front squats with an empty bar.

* I suggest doing a warm up round at weight to practice your form and transition.

Then calm down… take a breather. Chill with your CF family and think about how you THINK you are going to break it up. (Even though that may change once you jump in with both feet. ๐Ÿ˜‚)

Last but not least…remember this is that last Open WOD for the year. Letโ€™s have fun and do what we can do and enjoy each otherโ€™s company. #ilovemypcfamily #youareallamazing

WORKOUT OF THE DAY

Crossfit Games Open 19.5 (Ages 16-54) (Time)

33-27-21-15-9 reps for time of:

Thrusters 95lb/65lb

Chest-to-bar pull-ups

Time cap: 20 minutes

SCALED

Crossfit Games Open 19.5 Scaled (Ages 16-54) (Time)

33-27-21-15-9 reps for time of:

Thrusters 65lb/45lb

Jumping pull-ups

Time cap: 20 minutes

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s