The 2015 CrossFit Games Open at CrossFit DC – Part 1
February 10, 2015Thursday, 2/12
February 12, 2015
Warm-Up
4 Rounds of
4 Alt-T Push-ups
4 Hanging Scap Retractions
4 Spider Lunge w/ reach up on both sides
4 Rolling Split Straddle
Met-Con
Once through for time (15 minute cap)
15 KB Swings
30 flutter Kicks
15 Pull-ups*
12 KB Swings
24 flutter Kicks
12 Pull-ups
9 KB Swings
18 flutter Kicks
9 Pull-ups
6 KB Swings
12 flutter Kicks
6 Pull-ups
3 KB Swings
6 flutter Kicks
3 Pull-ups
*Scale Pull-ups down to: 6 Band assisted Pull-ups each round, or Ring Rows (Same # as PUs); Scale up to CTB
Accessory
3 Rounds, NFT, of
5 Ring I/Y/Ts
10-15 seated DB wrist extension
10-15 Tube Face Pulls
