GROUP WARM-UP
3 rounds, increasing pace per round, of: 
:30 row 
:30 air bike

PARTNER CONDITIONING
For time:
200 Calories row
200 Calories erg bike
(one person works at a time, switch every 2:00)

MIDLINE
12 minute EMOM
1 – 10 Abmat sit up
2 – 5 V-ups to Tuck-ups 
3 – :30 Hollow hold
4 – :30 Plank 

The CrossFit Open Shirt
Everyone who registers for the 2019 CrossFit Open will be listed on the back of the official Vero Strength shirt! A design is below (the Pantone color of the year is coral, so I went with it!). $20 gets you the shirt as long as you pre-order. Just shoot an email with your size to contact@verostrength.com