Wednesday

Let’s get on the rig today. Just a few weeks until the Open and Toes to bar usually make an appearance. Let’s try to dial in our technique here. We do more strict, hanging leg work than any box around, so lower ab and hip flexor endurance should be good. Let’s work on rhythm. We’ll get it going with a little Shreddy AMRAP for Part A

Also, don’t forget to head over to The CrossFit Games Site and register for the Open. I see a bunch of you have already Good stuff!

The Open | CrossFit Games

Part A

AMRAP 15

15/12 Cal Bike

10 Empty Barbell Curls

10 Behind the neck DB Ext. 50/35

10 Unloaded Box Step Ups

Part B

Ascending ladder for 12:00

OPEN/PERFORMANCE

2 Push Presses (95/65)

2 Toes to Bar

2 Box Jump Overs (24″/20″)

4 Push Presses (95/65)

4 Toes To Bar

4 Box Jump Overs (24″/20″)

6 Push Presses (95/65)

6 Toes To Bar

6 Box Jump Overs (24″/20″)

etc. . .

FITNESS: 75/55, 20″/11″, Knee Raises