Skills and Sprints

Mobility: Pick something that needs to be mobilized.  If you don’t know your body, ask a coach what your major dysfunction is

Skill: Pick a skill that you need to work on and ask the coach for help if you need it.  If you are going to compete in the CrossFit open, look at the list below and see what you need to work on:


  • Double Unders
  • Muscle Ups
  • Chest to Bar Pull-ups, Butterfly Kipping, Weighted Pull-ups
  • KB Swings, KB Clean & Snatches, Turkish get-ups
  • Press, Push Press, Jerk 
  • Snatch
  • Cleans
  • Deadlift, Squat, Bench Press
  • Knees to Elbos, Toes to Bar, Toes through Rings
  • Handstand Push-ups, Ring Handstand Push-ups
  • L-Sit
  • Ring Dips
  • Rowing
  • Rope Climbing
  • Pistols
  • Front Squats and Overhead Squats
  • SDHP
  • Thrusters
  • Handstand Walks



Warm-ups with 50%, 70%, & 90% effort

Ten rounds, each for time of:
100 meter Sprint
Rest 90 seconds

Post times for each round to comments

Cooldown: Lacrosse Ball Calf, Foam Roll ITB, GLute, Calf, Anterior Tib, Quad, & TFL


What are the CrossFit Games?


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