Bobsie Twins ….. Maybe they will end up on the same team. This years Themes for the OPEN are….Week 1 “SFXF T-Shirts”….Week 2 “Patriotic USA”….Week 3 “Twins”.
WARM-UP:
6 min. AMRAP
10 Air Squat > 5 Ring Swings > 10 Push Ups
Dynamic Stretch
STRENGTH:
Deadlift
(5)5
WOD: TABATAWICH 1
Tabata Push Pull for Total Calorie
Rest 2 min.
4 Min. AMRAP
5 Clean and Jerk
10/7 Calorie Row
Rest 2 min.
Tabata Bike for Calorie
Score is total Calories for each Tabata added to Total Reps from the AMRAP.
ICING:
KOT – Tib Raises 20 Reps
Today is the last day to sign-up for the 2024 CrossFit OPEN in order to be part of our “Stand Firm CrossFit Cup” in house competition. If you want to be part of the fun Click HERE to get registered for the OPEN. Tomorrow we will put the teams together for the SFXF Cup. Those teams will be announced on Thursday. The 1st workout for the OPEN will be announced Thursday at noon, so we will probably have a couple people do the workout Thursday evening.