CF Open – Fri, Feb 17

Bluprint Fitness – CF Open

Warm-up

2 Min Run/Row/Ride/Ski

PT/TMC/Air Squat 2×10/10/10 (NR)

3-5 Min Athlete Specific Warm-Up

Conditioning

CrossFit Games Open 14.4 and 23.1 RX (Ages 16-54) (AMRAP – Reps)

14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots
30 cleans
20 muscle-ups

F: 14lb ball to 9ft target, 95lb
M: 20lb ball to 10ft target, 135lb

Mobilize

Lateral Highway Stretch (1 Min Each)

Wall Stretch (1 Min Each)

Kneeling Forearm Stretch (1 Min)