Announcements
Open Schedule Week 2
CrossFit Games Open 15.2 starting at 9am @ UNION STATION. Heats from 10am – 12pm.
(exact times TBD when the WoD is announced)
ALL ARE WELCOME regardless of Open participation. Bring a friend to watch!
BRING A DRINK OR SNACK, POST-PARTY STARTS IMMEDIATELY FOLLOWING THE LAST HEAT
* PRINTERS ROW CLOSED SATURDAY 3/7
The Foundry Printers Row, The Foundry Union Station – CrossFit
Warm-up
Dynamic Warmup (focus on single leg skills)
-hug a knee to lunge
-high knee skips
-figure 4
-spiderman
Then, ~10 minutes to play with pistol skills.
Metcon (No Measure)
OTM 20 x 3-5
Odd Minutes: Pistols
Even Minutes: Strict Pull-ups
*Weight pull-ups if necessary to make 5 reps challenging.
Metcon (Time)
5 Rounds For Time – CAP 12
12 Push-ups
12 Kettlebell Swings (53/35) – USA
12 Single Leg Broad Jumps (2’/3′) – 6ea
12 Kettlebell Swings (53/35) – USA