http://games.crossfit.com/workouts/the-open/2016#tabs-1

 

#1 GET YOUR CORE TEMPERATURE UP TO STRETCH OUT

  • 500 METER ROW
  • 2 MIN JUMP ROPE
  • BANDED SQUAT 2 MIN
  • BAND BULLY FOR SHOULDERS 2MIN
  • ANY BANDED SHOULDER WORKOUTS 20-25REPS TO TUNE THE ROTATOR CUFF FOR THE PULL UPS.

#2 DO ONE TO TWO LIGHT ROUNDS OF THE WORKOUT 

  • GETTING THE HEART RATE JITTERS OUT AND GO AHEAD AND DO A ROUND AT 80 PERCENT 
  • WAIT 3 MINUTES AND GET YOUR BREATHING UNDER CONTROL
  • NOTICE HOW LONG IT TOOK TO DO ONE ROUND
  • PACE YOUR FIRST 3 ROUNDS AND FIND YOUR RYHYTM YOU CAN HANDLE 
  • NOVICE AND BEGINNERS LOOK TO SEE IF YOU CAN HOLD ONTO 3:30 TO 3:00 MINUTES PER ROUND THAT WILL ALLOW YOU 6 ROUNDS OR SO.
  • ADVANCE ATHLETES ARE GOING TO BE AROUND 2:00 TO 1:35 PACE YOU MIGHT GET A COUPLE THAT WILL HIT THE 1 MINUTE PER ROUND!!!