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General Warm-up, 2 Rounds: Run 200m, 20 Duck Walk Steps, 10 Burpees

Primer, Sprint Through: 250m Row, 12 Deadlifts (135/95), 9 Power Cleans (135/95), 6 Front Squats (135/95)

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 Recommendation: Rotator Cuff Smash w/ Single LAX Ball, :90/side

Open Workout 20.4

We’re participating in the CrossFit Open every Friday! 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 “Super Hero,” so grab a cape and join us as we tackle the Open!


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



Team Workout