CrossFit Open 26.1
This Friday the CrossFit Open begins at CrossFit Green Bay!
From 3pm-6:30pm at East Gym we will be running a Friday Night Lights event with action, prizes and tons of fun for our members!
**West Gym will not have 3:30/4:30pm classes for the next three Fridays (West athletes can attend East gym)**
This week’s theme will be anything USA related: wear red, white or blue, American Flag, or dress up as the Statue of Liberty or a Bald Eagle!
***First heat needs to start 25 min into class at the latest, second heat with 15 min remaining in class. Ex: H1=5:40, H2=6:00***
For time
20 wall-ball shots
18 box jump-overs (take tiebreak time)
30 wall-ball shots
18 box jump-overs (take tiebreak time)
40 wall-ball shots
18 wallball box step-overs (take tiebreak time)
66 wall-ball shots
18 wallball box step-overs (take tiebreak time)
40 wall-ball shots
18 box jump-overs (take tiebreak time)
30 wall-ball shots
18 box jump-overs (take tiebreak time)
20 wall-ball shots
Time cap: 12 minutes
♀ 14-lb medicine ball, 9-foot target, 20-inch box
♂ 20-lb medicine ball, 10-ft target, 24-inch box
-Tiebreak time taken after EACH SET of box overs
-Place box 10ft away from wallball target
*Scaled: ♀ 10-lb medicine ball, 9-foot target, 20-inch box (may step up) ♂ 14-lb medicine ball, 10-foot target, 24-inch box (may step up)
*Masters 55+: ♀ 14-lb medicine ball, 9-foot target, 20-inch box (may step up) ♂ 20-lb medicine ball, 9-foot target, 24-inch box (may step up)
Warm up:
2 min Echo Bike
Then, 1 Round
10 Air Squats
5 Inchworms with a pushup
10 Spidermans
Then, 2 or 3 Rounds
7 Wallballs
4 Box Jump Overs
4 Box Step Overs with Wallball
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