21 Mar WOD- Saturday, March 22- CF Open 14.4

Class is 9:30am-11:30am, 1st heat will roll out around 10am.
When you come in, sign up for a heat, check in and start the warm up.
$5 drop-in for non-members.
Not registered for the open? No problem! You can modify the workouts as needed and still join in on the fun.

WOD: CF Games Open 14.3

14 min AMRAP
60 calorie Row
50 Toes 2 Bar
40 Wall Balls @ 20/14
30 Cleans 135/95
20 Muscle Ups

WOD Prep with Yasmen– How to prepare your body before the WOD
1. For your grip: Forearm Ball Smash, this can also be done with a barbell. 2-3 min each arm.
2. For depth in your Wall Balls: Trailing Leg Hip Extension
3. For your quads and hip flexors: Couch Stretch