Friday, 3/3/2017

The 1st Nutrition Seminar for those signed up for the Nutrition Challenge will be Saturday, March 4 at 10:30 a.m. following the 10 a.m. WOD.

Mobility: Shoulders 
The CrossFit Open WOD 17.2

Complete as many rounds and reps as possible in 12 minutes of:
2 rounds of:
  50-ft. weighted walking lunge
  16 toes-to-bars (or hanging knee-raises)
  8 dumb bell power cleans
Then, 2 rounds of:
  50-ft. weighted walking lunge
  16 bar muscle-ups (or pull-ups)
  8 dumb bell power cleans
Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.

If you are signed up for the CrossFit Open, or plan on signing up by Monday, please make sure you review the standards for this workout on and use the appropriate equipment for your division. You will also need a friend to count your reps. Your rep counter doesn’t have to be a coach unless you plan on making it all the way to Regionals.

Recovery Ride or Row
Lacrosse Ball

Post your results to the comment section.


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