Link to schedule your heat time is here: http://friendshipcrossfit.cfopenschedule.com/
I put in a special TL:DR version to start the video this week with highlight points, the longer video follows!
Alright guys! 18.4 is here and the Open is getting SERIOUS quickly. As an owner who always cares for the safety, health and longevity of his community first and foremost, I want to make sure everyone knows the possibilities of a workout like this. Being smart and lowering your ego for a day can help you avoid a lingering or potentially serious injury if you have not practiced or are not trained / prepared to do the movements prescribed. Please consult a coach if needed to discuss scales and best practices.
2-Minutes T-Spine Opener over foam roller or medicine ball
10 Wide-Leg Hand Walk-out Push-Ups + Down Dog
5 Teeter-toters, or HS Kick-Ups against a wall + 10s hold
10 Good Mornings
10 Straight Leg Deadlift
Row 250m Hard
Movement prep – 3 Rounds of:
5 Deadlifts @ 225/155
5 HSPU with solid lockout, held for 2-3s with toes flexed.
Spend any additional time remaining opening up your pecs or upper back, do some pass throughs and let your HR come down before going.