Warm-Up:
Coach’s choice
WOD prep:
Skill-Muscle up transitions, Jumping ring & bar muscle ups and muscle ups.
WOD:
Opens Competitive:
Opens 15.3. AMRAP 14
7 Muscle-Ups
50 Wall Balls (20,14)
100 Double-Unders
*If you are not jumping do (50,35) calories on the bike.
Option 2 Performance:
3 rounds for time of Opens 15.3
7 Jumping ring muscle-ups or muscle up transitions
50 Wall Balls (14,10)(10′,9′)
100 Double-Unders
Option 3 Functional:
3 rounds for time of Opens 15.3
7 Jumping bar muscle ups
25 Wall Balls (10,8)(9′)
200 single-Unders
Post WOD:
Foam roll for 5 minutes.
CFS Brief:
*CrossFit Opens start in 8 days!
The 2019 CrossFit Open is quickly approaching. It is the first step in a worldwide competition toward reaching the CrossFit Games and being crowned the “Fittest on Earth”. Each week beginning February 21st, CrossFit HQ will release a workout online to be completed by the following Monday, for five consecutive weeks. Signing up for the Open is optional, but a fun way to test yourself. We’ll do the Open workouts every Friday in classes and as an option on Mondays.
Registration for the 2019 Reebok CrossFit Games Open is live! Sign up now to be a part of the five-week, five-workout online competition that unites CrossFit athletes all over the globe in the first stage of the season.
*CFS members are invited to receive 50% off anything at the Reebok Flagship store at their headquarters in Boston from 2/5/19 – 3/31/19.
You must show proof of membership to get in. You can simply log into Zen Planner and show them your latest membership fee on your phone.
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