Workout of the Day

Welcome to the CrossFit Open!  For the next 6 weeks we will be using our Saturday community workout as an opportunity to get together as a team and bust that weeks workout out.  We will be covering movement standards, tips, tricks and strategies.  We will begin warm-ups at 8:30am, starting our workout discussion at 9:00am and heats begin shortly after that.  

We will also be holding a prep day on Friday's for those who want to get in an active recovery day before hitting it on Saturday morning.  This is also an opportunity to complete the open workout for those who can't make Saturday.  It will be the scheduled WOD for both Friday and Saturday for the next 6 weeks.  Let's come together as a gym family and break through some barriers and be freakin awesome!

SCORES MUST BE SUBMITTED BY MONDAY AT 5PM!!

STRENGTH/RECOVERY:

4x4 Thruster, across
* Spend 2-3 sets establishing your weight before continuing on to your working sets.  These should be smooth and mechanically perfect. 

CONDITIONING:

AMRAP 12 Min:
18 Abmat Sit-Ups
15 GHD Hip Extensions
12 KB Thrusters (6 R/L)
9 Cals on Bike