Feb 01 2016
FEBRUARY NOTES: 3 weeks until the CrossFit Open begins. Expect lots of variety this month in preparation for this annual competition. WOD NOTES: Long conditioning effort at a lower intensity. Building a solid aerobic base with movement. The air squats should be as perfect as possible with slow lowering phase. Your hollow shape should be solid, break up reps if form breaks down. Change the KB exercise each set. Change your cardio equipment each set. All levels 30 minute AMRAP 20 Air Squats (with tempo) 20 Hollow rocks 20 KB Swings or Snatch or Jerks 20 Calorie Row or Ski or Bike Keep HR below 150 BPM Or at a talking pace the whole workout