2.24.16 “GOAT WOD/PRE-GAME WOD

February 23, 2016

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The 2016 CrossFit Games OPEN WOD will be released Thursday night at 8pm. If you have not signed up for the OPEN yet please sign up at games.crossfit.com, then choose your affiliate and choose your affiliate team.
We will be doing the OPEN WOD every Friday during Class anyway, so you might as well sign up!!! For those of you that are already signed up and looking to get a great score on the open wod we suggest taking either Wednesday or Thursday as a rest day and going light on the other day so you are rested and ready for the FRIDAY GAME DAY!!!

Warm up:
AMRAP 12
Personal Goat Warm up:
The Coaches will help you choose a few movements to work on. These will be basic skills like jump rope, box jump, pushups, T2B, Pullups, butterfly, HSPU, wall squats, burpees, ring dips or pistols.
EX: 4-5 rounds 10 Double under attempts, 5 Push ups, 5 Pistols

METCON

“Pre-WOD”
200m Run
20 Pushups
20 GHDSU
20 Calorie Row
20 Air Squats
20 Toe 2 Bars
20 Walking lunges
20 Calorie Row
20 KB Swings (70,53)
20 Burpees to Target 6″
200m Run

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