CrossFit Infernal – CrossFit
Warm-up (No Measure)
Open 17.1 will be announced at 6pm. Come by the gym to watch the live release with your Infernal Fam 🙂
A: Metcon (No Measure)
**if you are completing the Open WOD Saturday, or are not signed up for the Open, complete the following:
A. Full COMP Warm up (30 mins)
– cyclical prep/joint prep
B. 1 “tough” set of each of the following:
– Row @ “Fast” pace until uncomfortable
rest 60s, then:
– Max UB Push Press (135/95)
Rest 60s, then:
– Max UB Deadlifts (185/125)
Rest 60s, then:
– Max UB Wall Balls (20/14)
Rest 60, then:
– Max UB HSPU
Rest 60s, then:
– Max BF Burpess AFAP (go until you slow or feel “discomfort”
B. 10 Min cyclical flush + mobility
B: Metcon (No Measure)
**if you are completing the OPEN workout FRIDAY and are looking to perform well, complete the following:
A. 20-30 Min EMOM:
1) 60s Row/ski/bike/run
2) 60s dynamic warm up/movement
3) 60s Row/ski/bike/run
4) 60s Static Stretching
B. Any specific mobility you may need