Hey everyone - Don't forget that most of our CrossFit Open competitors will be laying it all on the line today at 12:00!  Even if you're not competing this year, come on down to cheer the crew on - it's always a ton of fun!  If you are interested in our tips and ideas on how to approach Open WOD 15.1, check out the blog post here.

Movement Prep:
Shoulder Series x 1

Warm-up:
3 rounds of Tabata style cycle (20 seconds on, 10 seconds rest):

  • Hollow body hold
  • Reverse Plank
  • Passive hang
  • Russian KB swings
  • Bear Crawl Touches


Skill:
5 Rounds

  • 20 Sec. 30 Degree Handstand Hold
  • 20 Sec. Hollow Body Hang


Strength:
5-5-5-5-5 Shoulder Press

Conditioning:
10-9-8-7-6-5-4-3-2-1

  • Front Squat (115/75)
  • Burpee over Bar