Warm-Up:
2 rounds
10 dowel passovers
10 around the worlds
10 Dowel over head squats
10 spider man turn outs
10 Banded good mornings
10 band pull a parts
10 box step overs
2 hip circle boxes
10 double unders or 20 singles

WOD prep:
Prep the movements

WOD:
Over Drive
For time or as far as possible in 20 minutes.
3 rounds
30 Double unders
30/21 Calorie row
30 Double unders
20 Kettlebell swings (53,35)
30 Double unders
10 Burpee box Jumovers (24,20)

Option 2 Performance
3 rounds
60 Single unders
30/21 Calorie row
60 Single unders
20 Kettlebell swings (35,26)
60 Single unders
10 Burpee box Jumovers (24,20)

Option 3 Fitness
3 rounds
30 Single unders
30/21 Calorie row
30 Single unders
20 Kettlebell swings (26,18)
30 Single unders
10 Burpee box Jumovers (20,12)

Post WOD:
Foam roll Lats 

CFS Brief:
The 2019 CrossFit Open are here.  Week 3 is this Friday. We’ll do the Opens workouts in classes and as an option on Mondays.  

*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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