Open 16.1

15
Feb

Open 16.1

CrossFit Fireborne – CrossFit

Warm-up

Warm-up (No Measure)

25/18 Bike Cals

then…. 3 Rounds

10 Walking Lunges

10 Pass Throughs

10 Kip Swings

10 Banded Face Pulls

Coach Led Mobility

2 Inchworm Complex Each Side

Coaching

Movement Prep

– OH Lunge

– C2B

Metcon

CrossFit Games Open 16.1 (AMRAP – Reps)

20 Minute AMRAP

25 Ft OH Walking Lunge 95#/65#

8 Bar Facing Burpees

25 Ft OH Walking Lunge

8 C2B Pull-Ups

*Jump over the bar after each burpee

*Mark out lines in 5ft increments for the lunges, every 5ft is 1 rep

CrossFit Games Open 16.1 Scaled (AMRAP – Reps)

20-Minute AMRAP of:

25 Ft. Front Rack Walking Lunge, 45#/35#

8 Bar Facing Burpees

25 Ft. Front Rack Walking Lunge, 45#/35#

8 Jumping Pull-ups

*Jump over the bar after each burpee

*Mark out lines in 5ft increments for the lunges, every 5ft is 1 rep