Friday, March 11, 2016

Celebrate the end of the Open with us in VEGAS! This is a climbing trip at the world famous Red Rocks, but we will be enjoying all the city has to offer as well. CLICK HERE for details.

Come out to Friday Night Lights for free paleo girl ice cream samples!

Prehab

Groiners 1:00 ea.
Lat Activations 2 x 10
Ankle Mobility 1:00 ea.
Theraband Routine 15 each

Warmup

Warm Up:
Run 200m
20 Shoulder taps in pushup position
20 Situps
20 Boot Strappers (hold feet with hands, hip to shoulder distance, bend and straighten legs)
Run 200m

Conditioning

CrossFit Games Open 16.3

AMRAP 7 minutes
10 power snatches
3 bar muscle-ups

Men use 75 lb.
Women use 55 lb.
AMRAP – Reps

OR

AMRAP 7 Minutes
10 power snatches
5 jumping chest-to-bar pull-ups

Men use 45 lb.
Women use 35 lb.
AMRAP – Reps

Cool Down

Foam Roll Legs :30 ea.
Foam Roll Lats :30 ea.
Foam Roll T-Spine :30
Couch Stretch 1:00 ea.
Cat Stretch 10 reps