Be sure to do your ten minutes of pre-class dynamic flexibility work.
1. Three rounds of the Standard CF Warm-up @ 10-15 reps: Samson stretch, overhead squats, GHD sit-ups (sub: butterfly sit-ups), back extensions (sub: good mornings), pull-ups and dips.
2. Row 2k.
3. With time remaining, foam roll. It's been a tough week!
4. The first workout of the 2014 CrossFit Games Open has been announced.
14.1 AMRAP 10 30 Double-unders 15 Snatches 75/55lbs
We will be incorporating all of the Open WODs into our weekly programming.
Open WODs will be performed on Mondays, which will allow me to program around them.
Everyone who has signed up for the Open and needs a judge to count reps should plan on taking on 14.1 at Saturday's Open Gym session in Hadley. Those who can't make it in to go with the group can also do the WOD at Sunday's Open Gym in Northampton. We can't promise judges will be available during regular classes on Monday.
Everyone who attends Saturday's Team WOD at 10am is encouraged to hang out afterward and enjoy the spectacle of our top athletes going all out to test themselves against the best CrossFitters in the world!