Saturday Open Gym Core workout
We have started a lost and found box in the window of the front room. Several items have been in the cubby for a long time, some not so much, so please take a look. You may find something that belongs to you.
The CrossFit Open is a little over a week away. The Open will challenge each of you at your level of fitness and will serve as a benchmark for your progress over time. Sign up for the open this week! http://games.crossfit.com/open/registration
WARM UP
15-9-6
Box Step Ups
Shoulder Touches
KOT Walking Lunges
Dynamic Stretch
STRENGTH
OHS
Off the Rack
10, 6, 4, (3)2
WOD
HEIDI
23 min. AMRAP
23 Air Squats
23 Push-ups
23 KB Swings 45/35
23 Jump Lunges
23 Sit-ups
23 Box Jumps 24/20
ICING
Sign up for the Open
Take the Judges Course
KOT Jefferson Curls 20