End-of-the-Open Party
March 20, 2018
Friday, 3/23
March 22, 2018

Warm Up
3 Rounds
20 Jumping Jacks
15 Band Good Mornings
10 Pause Squats
5 Squat to Bootstrappers

Prep:
1x 10 Step Ups + 20 Single Skips + 10 Russian KB Swings
1×5 Box Jumps + 20 Single Skips + 10 OH KB Swings
1×5 Box Jumps + 15 Double Unders (or 30 Single Skips)

Met Con*
3 Rounds
AMRAP 3 Minutes
15 Box Jumps
15 V-Ups

AMRAP 3 Minutes
30 Double Unders (Scale to 60 Single Skips)
15 KB Swings

Rest 3 Minutes

*Move directly from the first 3 minute AMRAP into the second, for a 6 minute work bloc before taking the 3 Minute rest.

Mobility
1 Min Standing Calf Stretch/side
Band Hamstring Series

Reminder:

Celebrate the end of the 2018 Open with CFDC!

When: Saturday, March 24th at 4PM, after heats end @ H St location

Where: RedRocks on H St

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