GROUP WARM-UP
2 Rounds of
10 Steps walking lunge
5 Beat swings
5 Toes-to-bar
5 Burpees

METCON
Complete as many rounds as possible in 15 minutes of:
25ft Dumbbell 1-arm overhead walking lunge RX 50/35; Master55+ 35/20
12 Toes-to-bar
25ft Dumbbell 1-arm overhead walking lunge RX 50/35; Master55+ 35/20
12 Burpees over dumbbell

ALTERNATE METCON
Complete as many rounds as possible in 15 minutes of:
25ft Walking lunge
12 Abmat sit-ups
25ft Walking lunge
12 Burpees

MIDLINE
2 sets of:
8 (each way) stir the pot
50ft Suitcase carry each way
:20 side plank left
:20 side plank right

HAPPY BIRTHDAY DANA PRATT! 

The Open – Nutrition 

The first week of the Open is upon us! You’ve been eating mainly high-quality foods, but how do you approach game day? Here are some pointers:

• First, don’t try anything new! If you are accustomed to working out

  on an empty stomach, don’t try and fill up. Don’t give a new pre-workout drink a test drive or try a brand-new supplement, etc.

• Make sure you are hydrated. That starts well before competition day, but make sure to drink a big glass of water right when you wake up.
• If you do plan on eating before the Open workout, give yourself 1-3

  hours so that you can digest. Stay away from anything high fat, as it will slow digestion. Do ingest some lean protein (chicken, egg whites, protein powder, etc.) and carbs (fruit, oatmeal, rice, etc.).

• Post-workout, make sure to get some fuel in your system to aid recovery. No doubt you will have gone hard in the workout! For this, similar rules apply as above: fat should be low so that digestion is optimal; High-GI carbs (like a banana or potatoes or rice) and protein (ASAP!) will promote muscle maintenance and growth.

Open Update: we’ve got 31 people registered so far. You in? games.crossfit.com