For those of you guys who donโt know, The Functional Fitness Games Open is an online competition that is designed to bring athletes of all levels together. If you want to participate AND log your scores; go to games.crossfit.com otherwise, just come into the gym like normal and get your workout in.
Friday afternoons will be a little more flexible for the next 5 weeks. We will use the workouts that Functional Fitness releases as the gym workout. We will start the workouts at the top and bottom of every hour. A general warm up will be on the board and some additional work for after you complete the Open workout.
You can still go to your normal class on Friday and even bring a friend. The only differences will be that the workout being done on Fridayโs is designed by Functional Fitness HQ and if youโd like, you could show up on the half hour rather than at the top of the hour.
WARM UP:
4 minute bike into:
3 rounds
5 burpees+5 clean and jerks 75/55
workout: 10 rounds
8 ground to ovhd 95/65
10 bar facing burpees
*15 min cap
post workout: choose 1
5×5 back squat
or
4 sets of Tabata Assault Bike/rest 2 min between sets