2.24.17

The first workout has been released! If you didn't sign up, good news...there's still time! You have until Monday to sign-up! For those of you participating-we will be running "Friday Night Lights" starting at 5:30pm. If you can not make it at that time, you are welcome to do the workout during any other class time on Friday. If you need/want to repeat the workout, Sunday's work too! Please keep in mind that if you want to redo the workout at another day/time, it is not the coach of that class's responsibility to score you. You will need to have someone score your workout for it to be validated. LET THE GOOD TIMES ROLLLLLLL!

Individual warm-up
300m row
5 inchworm walk outs
30 arm circles
10 lunges
10 leg hugs

Group warm-up
:40 box shoulder stretch
10 Thoracic spine rotations
5 downward dog to cobra transitions
:30 couch stretch
10 lunges with rotation
10 groiners
20 monster walks
30 band pull aparts

CrossFit Open Workout 17.1
For time:
10 DB snatches 50/35
15 Burpee box jump overs 24/20 (BBJO)
20 DB snatches
15 BBJO
30 DB snatches
15 BBJO
40 DB snatches
15 BBJO
50 DB snatches
15 BBJO
**20 MINUTE TIME CAP**