“Friday Night Lights” back in 2018. What great memories. Let’s make some new ones in 2023. Are you signed up for the 2023 CrossFit OPEN? Click Here to get registered.
WARM-UP:
2 Rounds of 10 Each Partner Wallball, Side Toss, and Sit-ups.
Dynamic Stretch
STRENGTH:
OH Squat
10 8 6 4 (2)3
Get a set at 85% of your 1RM
WOD: KEEP IT MOVING
20 min. AMRAP
With a Partner
20 T2 Rings
20 Box Jumps 24/20
20 Slamball 40/30
Rower For Calorie during the entire 20 minutes as well.
Break up the triplet as you wish. Keep the rower going for the entire 20 min.
ICING:
Air Plane to 30 and back
KOT – Nordic 10 Reps