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