Get Ready 4 the Open

Main – CrossFit

Warm-up

Run Warm UP (No Measure)

Run Forward & Backward

Skip Forward and Backward

High knees

Butt kicks

Skip Kicks forward

Skip Kicks to side

Side Slide

Heisman

Toe Touches

Step Overs

Bend and Snap

Sampson Lounges

Spiderman

Inch Worm

Mobility

PVC

SKILL

Work on SQUAT CLEAN

Metcon (Time)

5 ROUNDS

10 Squat Cleans 155/105#

20 HSPU

45 Ring Dips

75 Weighted Ab Mat Sit up 45/35#

60 Yard Run

Rules

1 Partner works at a time.

All movements, except run, can be broken up any way needed.

Both partners must complete run before the next movement can begin.

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