“False Start”

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2.21.19

“False Start”

Every Minute on the Minute for 10 Minutes
Minute 1) *AMRAP the whole minute of 4 Box Jumps 24/20 + 4 Push-ups
Minute 2) Row or Bike – Moderate Effort

-Rest 3:00-

Every Minute on the Minute for 10 Minutes
Minute 1) *AMRAP the whole minute of 4 Weighted Sit-Ups + 4 Dumbbell or Kettlebell Push Press 35/26 *Light weight today
Minute 2) Row or Bike – Moderate Effort

Score for this is going to be total reps completed on both AMRAP’s. During the 3 minute rest write down total reps then add together at the end.

FLOW STRETCHING

2:00 Pigeon (1:00 each side)
2:00 Saddle
2:00 Dragon (1:00 each side)
2:00 Seated Fold Forward
2:00 Rebound

 

Society Nation:

– The Open is upon us. If you haven’t registered yet for the open here is the link https://games.crossfit.com/open
It will be ran very similar to the in house competition except not 3 workouts. Just put you name on the heat list on Friday for which time you would like to go. Friday Night Lights will start around 5:30 and goes until probably 8. The schedule for that day will be as followed. 6am, 7:30am, 9am, 12pm. 5:30pm (Friday Night Lights).

If you dont know what the open is here is a short explanation..
This is the first step in a worldwide competition toward reaching the CrossFit Games and being crowned the “Fittest on Earth”. Each week beginning February 22nd, CrossFit HQ will release a workout online to be completed by the following Monday, for five consecutive weeks. Signing up for the Open is optional, but a fun way to test yourself. We’ll do the Open workouts every Friday in classes and as an option on Mondays.

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