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Warm Up

General Warm Up: :60 Handstand Hold, :60 Squat Hold

Primer, Sprint Through: 20/15 Calorie Row or Bike, 20 Lateral DB Burpees

The general warm up is simply for blood flow and core temperature. After the general warm up, warm up movements specific to the Open WOD. Then perform the primer, which is meant to spike your heart rate before the workout, and allow 5 minutes or so to bring your heart rate back down before starting the actual workout.

Mobility/Activation Recommendation: Double LAX Ball T-Spine Smash, 2:00

Open Workout 20.5

Last week of the CrossFit Open! Regular classes will perform the workout, and 5/6pm will be held as “open gym” with heats of the workout running continuously. Your lovely coaches have also picked themes for each week. This week’s theme is “Lumberjack/PNW,” so pull out your flannel (it’s the PNW so it’s probably in the front of your closet) and join us as we tackle the last Open workout!


  • Week 1: Neon
  • Week 2: Hawaiian
  • Week 3: Halloween Costumes
  • Week 4: Super Hero
  • Week 5: Lumberjack/PNW



Team Workout