Announcements

OPEN WEEK 2 Friday Night Lights

THEME: “Unmatched NEON”- All the colors ( or just a Punky Brewster style all unmatched any colors you got )

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

300M row

1:00 pigeon each side

300M row

25ft banded lateral walks each way

300M row

1:00 banded hammy stretch each side

2 sets

30 Single under

10 KB RDL

10 Russian KB swings loose grip

5 Dead bugs per side

2 sets

200m row

5 deadlift 185/125

25 Double under

1:00 rest between – pick up pace per set

CrossFit Games Open 24.2 Rx (Ages 16-54) (AMRAP – Reps)

As many rounds and reps as possible in 20 minutes of:

300-meter row*

10 deadlifts

50 double-unders

F: 125lb

M: 185lb

*Each row counts as 30 reps (10m = 1 rep)
To learn more about CrossFit Games Open 24.2 Rx (Ages 16-54) click here

CrossFit Games Open 24.2 Scaled (Ages 16-54) (AMRAP – Reps)

As many rounds and reps as possible in 20 minutes of:

300-meter row

10 deadlifts

50 single-unders

F: 95lb

M: 135lb
To learn more about CrossFit Games Open 24.2 Scaled (Ages 16-54) click here