CrossFit Infernal – CrossFit
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 (20-30 mins)
– cyclical prep/joint prep
B. 1 “tough” set of each of the following:
– Row @ “Fast” pace until uncomfortable (same as last week, should be around 60s)
rest 60s, then:
– Max UB T2B
Rest 60s, then:
– Max UB Wall Balls (20/14)
Rest 60s, then:
– Max UB Power Cleans (115/75)
Rest 60, then:
– Max UB C2B
Rest 60s, then:
– Max UB DUs
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 @ “recovery” pace:
A. 20-30 Min EMOM:
1) 60s Row/ski/bike/run
2) 60s dynamic movement
3) 60s Row/ski/bike/run
4) 60s Static Stretching
B. Any specific mobility you may need