MOBILITY TONIGHT WILL BE HELD AT 530pm!
Sign up for the CrossFit Open! Our team is 33 strong – join up! Even if you aren’t where you think you should be competitively, this experience is a benchmark!
9 Steps to Perfect Health from Chris Kresser.
In honor of Valentine’s Day, Easy Chocolate Pudding.
SELF-MYOFASCIAL RELEASE: Foam Roll, 5 minutes.
MOBILITY: Band Behind You and Overhead, 1 minute each side. Band Pec Stretch, 1 minute each side. Spiderman Step Each Side, 1 minute each side. Wall Assisted 90/90, 1 minute each side.
DYNAMIC WARM-UP: Every minute on the minute for 10 minutes either 1 pull-up, 2 pull-ups, or 3 pull-ups. Pronated Grip. Pick your band if you need one. Do not use one that sends you to failure. If you do go to failure for any reason during the cycle at any time, back down to an easier band or an easier variation (i.e. if you were on 3 pull-ups and fail on the 5th minute, back down to two pull-ups in the next minute). AMRAP in 5 minutes Double Unders (record your score!)
3 rounds for time:
9 thrusters (135/95)
12 box jumps (30″/24″)
15 double unders