171 CrossFit – Sun, Feb 19
The CF Open starts thisweek
(first workout announced on 2/16!). The first 3 days of the week we will train as normal… making some concessions as the Open goes along (eliminating movements and prioritizing others). Thursday we will have a For Quality workout that can act as a recovery workout for some with opportunities to still drop the hammer if anyone wants to. Friday we will program the Open workout and provide everything you could want to tackle the workout! Saturday and Sunday will be normal training days and we will rinse, wash, and repeat for the 3 weeks. For some of us, the Open is purely GO TIME while for others the Open is just another workout. No matter what your goal is, we want you to remember to have fun and trust your training! You got THIS!

Warm-Up
Warm-Up
<p dir="ltr"><span id="docs-internal-guid-1a190e27-7fff-efdb-0486-c50527c73852">3 ROUNDS</span></p><p dir="ltr"><span id="docs-internal-guid-1a190e27-7fff-efdb-0486-c50527c73852">(:20 ON/:10 OFF)</span></p><p dir="ltr"><span id="docs-internal-guid-1a190e27-7fff-efdb-0486-c50527c73852">Cardio</span></p><p dir="ltr"><span id="docs-internal-guid-1a190e27-7fff-efdb-0486-c50527c73852">Lunges*</span></p><p dir="ltr"><span id="docs-internal-guid-1a190e27-7fff-efdb-0486-c50527c73852">Single DB Hang to Overhead</span></p><p dir="ltr"><span id="docs-internal-guid-1a190e27-7fff-efdb-0486-c50527c73852">Up-Downs</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-1a190e27-7fff-efdb-0486-c50527c73852">*Option to use DB in the Front Rack position</span></p>

Workout – Performance
Metcon (AMRAP – Reps)
<p dir="ltr"><span id="docs-internal-guid-ca0f3f14-7fff-41bd-2190-1af2c00907a3">6 SETS FOR MAX REPS</span></p><p dir="ltr"><span id="docs-internal-guid-ca0f3f14-7fff-41bd-2190-1af2c00907a3">1:00 – Cardio Choice</span></p><p dir="ltr"><span id="docs-internal-guid-ca0f3f14-7fff-41bd-2190-1af2c00907a3">1:00 – Single DB Front Rack Lunges (Athlete Choice, Mod)</span></p><p dir="ltr"><span id="docs-internal-guid-ca0f3f14-7fff-41bd-2190-1af2c00907a3">1:00 – Alt. DB Hang Snatch</span></p><p dir="ltr"><span id="docs-internal-guid-ca0f3f14-7fff-41bd-2190-1af2c00907a3">1:00 – Burpees</span></p><p dir="ltr"><span id="docs-internal-guid-ca0f3f14-7fff-41bd-2190-1af2c00907a3">1:00 – Rest</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-ca0f3f14-7fff-41bd-2190-1af2c00907a3">(Score is Total Reps)</span></p>

Workout – Fitness
Metcon (AMRAP – Reps)
<p dir="ltr"><span id="docs-internal-guid-a97a29ba-7fff-8d7c-2f18-6517b6bb3da6">6 SETS FOR MAX REPS</span></p><p dir="ltr"><span id="docs-internal-guid-a97a29ba-7fff-8d7c-2f18-6517b6bb3da6">1:00 – Cardio Choice</span></p><p dir="ltr"><span id="docs-internal-guid-a97a29ba-7fff-8d7c-2f18-6517b6bb3da6">1:00 – Single DB Front Rack Lunges (Athlete Choice, Light)</span></p><p dir="ltr"><span id="docs-internal-guid-a97a29ba-7fff-8d7c-2f18-6517b6bb3da6">1:00 – Alt. DB Hang Snatch</span></p><p dir="ltr"><span id="docs-internal-guid-a97a29ba-7fff-8d7c-2f18-6517b6bb3da6">1:00 – Burpees</span></p><p dir="ltr"><span id="docs-internal-guid-a97a29ba-7fff-8d7c-2f18-6517b6bb3da6">1:00 – Rest</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-a97a29ba-7fff-8d7c-2f18-6517b6bb3da6">(Score is Total Reps)</span></p>

Cool Down
FOR RECOVERY
<p dir="ltr"><span id="docs-internal-guid-5bbc42d2-7fff-d431-406f-4f3db5db20cf">3-4 SETS </span></p><p dir="ltr"><span id="docs-internal-guid-5bbc42d2-7fff-d431-406f-4f3db5db20cf">:30 Straddle Forward Fold</span></p><p dir="ltr"><span id="docs-internal-guid-5bbc42d2-7fff-d431-406f-4f3db5db20cf">10/10 Childs Pose Single Arm Lifts*</span></p><p dir="ltr"><span id="docs-internal-guid-5bbc42d2-7fff-d431-406f-4f3db5db20cf">10 SLOW Alt. 90-90 Hip Rotations</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-5bbc42d2-7fff-d431-406f-4f3db5db20cf">*Option to place arms on foam roller.</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-5bbc42d2-7fff-d431-406f-4f3db5db20cf">(No Measure)</span></p>