Open Gym – IF YOU ARE DOING FRIDAY NIGHT LIGHTS YOU SHOULD BE RESTING!

CrossFit Altius – CrossFit

Warm-up

–Spend 10 min working on tight spots and problem areas, stretching and m mobility

FNL group…

–For 10 min, Pick your least favorite possible Open movement and work on efficiency (pull ups, t2b, double unders, HSPU kip, etc) — Remember this is practice and efficiency NOT do 10 million reps. Get with a coach!

Metcon (Weight)

4 sets: NOT for time

Farmers carry 150′ as heavy as possible

Dumbbell Bench press x 8-10

Back extension x 12-15

Plank hold x 45-60

*Score is farmers walk TOTAL weight held

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