Warm-up: 800m Run; 2 Rounds – 10 Cossack Squats, 10 Halos, 10 Hindus, 10 Table Makers
20 Bottoms-up KB Presses
20 KB Snatches
20 KB Figure-8s
MetCon – 3RFT:
25 Russian Swings (70/50lbs)
Walk rest 3 min
The CrossFit Open is fast approaching! A couple of notes regarding this fun event taking place at CrossFit Ktown:
1) You must sign up online at the CrossFit Games website. The cost is $20, but Ktown will subsidize your cost! That means we will reimburse you once you sign up!! Ah, all the reasons not to do it are slowly fading away.
2) I highly suggest you purchase your own jump rope. To become proficient at double unders, it helps to have access to a speed rope at home or on the road. And just like it is important to know thyself, it is almost as important to know thy rope. Coming in to the power snatch double under couplet last year with your own rope would have added at least 6 rounds to your score.
3) We will have a competition day where each workout will be performed. The most likely candidate will be Saturday before and after the free class. This will help get everyone together to cheer each other on which always helps add a few reps or cut some time off.
4) Last but not least, ANYONE can do this. We had almost 30 competitors last year, and we would love to double that number for this year. We can scale the Open workouts for you just like a regular day at Ktown. If you’ve never done a competition before, this is a perfect time to get your feet wet!
Come at me, Ktown,