TAMMY

Warm-up:
3 Rounds of 15 Calorie ERG, 10 KOT Walking Lunges
Dynamic Stretch

Strength:
ATG Split Squat w/DB’s
(8)4 Rt+Lt=2
Do the ATG Split Squats holding a DB in each hand.
If you need to, place foot on elevated surface in order to get your hamstring to the Achilles.

WOD:  SKISITSQUAT

For Time:
100 Cal Erg
100 AbMat Sit-ups
100 Wallball 20/14
Partition the workout as you wish.

Icing:
KOT – Nordic 10 reps on the GHD
KOT – Reverse Sled Pull

STAND FIRM CrossFit CUP teams
Theme for 22.3 is…..“LET FREEDOM RING“

Let’s be creative and have fun on the last workout of the CrossFit OPEN. “Friday Night Lights” this week will conclude the OPEN, we will celebrate with POTLUCK and Clean Eating Challenge 22.1 Awards. Everyone is encouraged to attend and celebrate the tremendous accomplishments of so many people who you workout with everyday. Bring some food to share and something to wash it down with.