Mon: Bergeron’s Open Test

In Latest WOD by Eric Griffith

CrossFit Brigade – CrossFit

1/9 – Free Trial Classes for newbies @ 6:30a, 10a, & 7p. Tell your CF curious family, friends, co-workers, etc.

1/11 – CF Open Registration begins

Warm-up

DROM:

Jumping Jacks & Cherrypickers

Arm Circles & Side Lunges

Up/Back/Overs & Forward Lunges

Scap Push Ups & Puppy Dog Pose

Torso Twists & Hip Circles

Lat Activations & Air Squats

Arch/Hollow Swings & Hawaiian Squats

BB Warm-Up:

5 RDLs

5 Good Mornings

5 Kang Squats

3 Low Hang Power Cleans

3 Push Jerks

3 Snatches from Mid-Shin (starting)

Metcon

Share equipment and stagger start if needed.

Bergeron Open Test (AMRAP – Reps)

AMRAP 20:

50 Wallballs (20/14 to 10′)

50 Double-Unders

40 Box Jumps

40 Toes to Bar

30 Chest to Bar Pull-Ups

30 Burpees

20 Power Cleans (145/100)

20 Jerks (145/100)

10 Snatches (145/100)

10 Muscle-Ups

Mobility

Foam roll the quads, hamstrings, and low back.

Smash the scap and foam roll the lats.

Hold for 30s each:

Pigeon

Couch

Puppy Dog off Wall/Box