CrossFit WOD, February 21, 2019

Pre 19.1InspirationIts Open Season!!! See you tonight!
https://games.crossfit.comWarm-upWarm-upI. Heartrate
Game Day

II. Skill/Strength:
7 minutes of Sandbag Clean practiceMetconMetcon (Time)Accumulate 120 seconds in L-sit
*every drop perform 100ft Double KB Front Rack Carry 35’s/26’s

Accumulate 180 seconds in Wall Sit 25/15 dumbbell (shoulders on wall, weight at chest)
*every drop perform 15/12 Calories

Accumulate 240 seconds in Active Hang
*every drop perform 10 Ring RowsScaling: decrease the difficulty of the holds if needed to a level you can knock out 20-30 seconds when fresh. As you get tired it will be a struggle to keep that capacity consistent, that’s fine. You may need to rest more between attempts.Metcon (Time)Accumulate 120 seconds in L-sit
*every drop perform 100ft Sandbag Bearhug Carry 150/100

Accumulate 180 seconds in Wall Sit 35/26 (shoulders on wall, weight at chest)
*every drop perform 15/12 Calories

Accumulate 240 seconds in Active Hang
*every drop perform 10 Ring RowsScaling: decrease the difficulty of the holds if needed to a level you can knock out 20-30 seconds when fresh. As you get tired it will be a struggle to keep that capacity consistent, that’s fine. You may need to rest more between attempts.Optional Accessory Workspend 10-15 minutes stretching, rolling, or LAXing.NewsTONIGHT at 8pm 19.1 will be announced!!! Make sure you are there in your teams colors!

Now through the Open TRUELIFT is free of anyone looking to improve their Weightlifting technique. We know The Open will feature the Snatch and Clean and Jerk , so its a great opportunity to get additional assistance with those lifts. Classes are Mondays at 6:30pm and Saturday at 8:00am.

**TFA Bootcamp 19.2 Meet and Greet this Saturday February 23 @ 12pm. https://www.facebook.com/events/810465385957919

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