Individual Warm-up:

Complete prior to class.

Group Warm-up:

The CrossFit Warm-up
3 rounds of 10-15 reps of:  
  1. Samson Stretch (15-30 seconds)
  2. Overhead Squat with PVC  
  3. Sit-ups  
  4. Back-extensions  
  5. Pull-ups  
  6. Dips

Announcements/MOB:

  • Do not wait to post your 14.2 score!
  • Stretch: Hip

Skills & Technique: (Click below for links to more info)

Wod:

CrossFit Open 14.2
 
Every 3 minutes for as long as possible complete:
 
From 0:00-3:00
   2 rounds of:
   10 Overhead Squats
   10 Chest-to-bar Pull-ups
From 3:00-6:00
   2 rounds of:
   12 Overhead Squats
   12 Chest-to-bar Pull-ups
From 6:00-9:00
   2 rounds of:
   14 Overhead Squats
   14 Chest-to-bar Pull-ups
 
Etc., following same pattern until you fail to complete both rounds
95/65 lbs

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