“The principle is competing against yourself. It’s about self-improvement, about being better than you were the day before.” – Steve Young

ATHLETES! REGISTER FOR THE CROSSFIT GAMES OPEN!
Official Judging will happen the next 3 Saturdays at 9 am.
(Download the CF Games OPEN App, follow the prompts. If you cannot make a Saturday class arrangements to be judged at another time can be made!)

A.
Mobility: 12 min:
1:00 per side per muscle group
-Hamstring distraction
-Shoulder distraction
-Quad Roll
-Glute Roll
-Couch Stretch
-Pigeon Pose

B.
MetCon:
5 rounds:
3 min AMRAP, 1 min rest btwn rounds
12 Dumbbell Box Step Up (1×50/1×35, 24″/20″)
8 Burpee Box Jump Overs
Max Cals on Assault Bike or Rower
*Score is total cals for all 5 rounds