Open Workout

Open 16.1
Take your own time to get warmed up and ready to go.  Be sure to sign up for a heat on the board so we can get everybody through.

 

 

Warm-up

16.1 Warm Up
Spend time warming up Overhead mobility, hips, ankles, and pull ups.

Overhead Mobility
Banded stretches and a foam roller paired with a barbell are a great place to start.

Hips and Ankles
Banded Squats off the rig or a KB on top of the knee are good starting positions to get the ankles.
Sumo squats and the birthing stretch is great for hips.

 

CrossFit Games Open 16.1 (AMRAP - Reps)

20 Minute AMRAP

25 Ft OH Walking Lunge 95#/65#
8 Bar Facing Burpees
25 Ft OH Walking Lunge
8 C2B Pull-Ups

*Jump over the bar after each burpee
*Mark out lines in 5ft increments for the lunges, every 5ft is 1 rep

 

CrossFit Games Open 16.1 Scaled (AMRAP - Reps)

20-Minute AMRAP of:
25 Ft. Front Rack Walking Lunge, 45#/35#
8 Bar Facing Burpees
25 Ft. Front Rack Walking Lunge, 45#/35#
8 Jumping Pull-ups

*Jump over the bar after each burpee
*Mark out lines in 5ft increments for the lunges, every 5ft is 1 rep

 

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