Friday 2.26.2016

*Reminder: There is no 6:30pm class tonight; instead, we will be holding our first "Friday Night Lights" event of the 2016 CrossFit Open.  Please come out and support your fellow Full Rangers!

"FITNESS"

A. Three sets of:Overhead Walking Lunges x 12-16 stepsRest 45 secondsSupine Ring Rows x 10-12 reps @ 2111Rest 45 secondsSide Planks x 30-40 seconds each sideRest 45 secondsB. Every minute, on the minute, for 16 minutes (4 sets):Minute 1 – 30 seconds of Assault Bike (for calories)Minute 2 – 30 seconds of BurpeesMinute 3 – 30 seconds of Push PressesMinute 4 – 30 seconds of Pull-ups (or Jumping Pull-ups)

"PERFORMANCE"

"CrossFit Open Workout 16.1"Complete as many rounds and reps as possible in 20 minutes of:25-ft. Overhead Walking Lunge (96/65 lb)8 Bar-Facing Burpees25-ft. Overhead Walking Lunge (96/65 lb)8 Chest-to-Bar Pull-ups

"COMPETITION"

You can find today's workout here: https://frcompetition.wordpress.com/

"ENDURANCE"

90 second Row @ 80%Rest 30 seconds60 second Assault Bike @ 90%Rest 30 seconds30 second Ski @ Max EffortRest 2 minutesx 6-8 sets