21 February 2016

Article: The Open: Why We Do It

Warm-up
Row Technique - 7s Warm-Up
7 strokes - Hips Only
7 - Hips & Arms
7 - 1/2 Legs Only
7 - 1/2 Legs & Hips
7 - 1/2 Legs, Hips & Arms
7 - Legs Only
7 - Legs & Hips
7 - Legs, Hips & Arms

*** Stroke Rate: 18-26 / min ***

Additional Options:
- Eyes Closed
- Feet Out (No straps)

5-5-5-5 (x 2-3)
Empty Bar:
Muscle Clean - Front Squat - Shoulder Press - Thruster

Mobility
T-Spine (balls)
Calf S&F (kettlebell)
Hamstring Stretch (Fwd, middle, back)
Couch Stretch

Metcon
CrossFit Games Open 15.5 (Time)
For Time:
27 Calorie Row
27 Thrusters, 95# / 65#
21 Calorie Row
21 Thrusters, 95# / 65#
15 Calorie Row
15 Thrusters, 95# / 65#
9 Calorie Row
9 Thrusters, 95# / 65#

*** Scaled: 65/45# ... ***