Monday February 21, 2022

“There’s no right or wrong time. Better now than later and better late than never.” -Simon Sinek

Hey Team!
We’ll be kicking off the 2022 Crossfit Open THIS FRIDAY FEBRUARY 25th at 5pm!
1) Be sure to sign up here: https://games.crossfit.com/
2) Get excited for the most fun time of the year 🙂

Warm Up: 
:30 single-unders (both feet)
15 pulls on the rower
:30 single-unders (right leg only)
15 pulls on the rower
:30 single-unders (left leg only)
15 pulls on the rower
:30 single-unders (alternating feet)
15 pulls on the rower
:30 single-unders or double-under practice
15 pulls on the rower
:30 single-unders or double-under practice

Skill Work: 
Accumulate with a partner:
60 burpee box jump-overs (20/24 in)
Break up the reps as needed

WOD:
10 rounds for time with a partner:
20 double-unders
14/20-cal. row
20 double-unders
Alternate rounds with a partner

Intermediate: 
10 rounds for time with a partner:
:20 double-unders
14/20-cal. row
:20 double-unders
Alternate rounds with a partner

Beginner:
10 rounds for time with a partner:
20 single-unders
7/10-cal. row
20 single-unders
Alternate rounds with a partner

Movement scaling options: 
Double-unders: :20 of attempts, 20-30 single-unders (depending on proficiency)
Row: Calories, bike (same number of calories)

Alternate Workout: 
Limited Equipment:
10 rounds for time with a partner:
20 double-unders
200-m run
20 double-unders
Alternate rounds with a partner.

Cool down: 
Accumulate
1:00 lacrosse ball foot roll/foot
1:00 sit and reach