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2550 Boulevard of the Generals Suite 190
Trooper, PA 19403

(484) 504-9348

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Wednesday 2/14

Tuesday, 13 February 2018 07:36

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The open is coming!!!! 

 

If you want to participate in the open and see how you stack up against the world go to games.crossfit.com and sign-up.  Please select CrossFit Royalty as your team. 

 

Like years past we will perform the open workouts Saturday mornings with heats and judges.  If you don't want to sign-up and still participate on Saturdays please do so!!!!

 

Who is excited???????

 

Today:

In teams of 2 

20 min AMRAP

14 Rainbow Wallballs (20/14)- P1 does a wall ball and throws it off the wall to P2 and then he/she does a wallball

14 Synchronized KBS (55/35)- both OH at same time

14 Alternating Box Jumps (24/20) - P1 Jumps on box, as soon as they are off the box P2 Jumps

14 Alternating Push Press (95/65)- P1 Push presses while P2 holds front rack

14 Alternating MB Sit-ups (20/14)- Both do a sit-up at same time, 1 person does it with the ball and then passes it 

 

Post workout shoulder prehab:

2-3 rounds 

Lying on your side: 10-15 ext rotations with 2.5lb weight- each side

With a band attached to the rig-kneeling scapular elevation + shoulder Ext x 10 each side

:30 T-spine can opener- on foam roller or MB hold a KB overhead 

 

Bootcamp:

20 min AMRAP

14 Rainbow Wallballs - P1 does a wall ball and throws it off the wall to P2 and then he/she does a wallball

14 Synchronized KBS - Both OH at same time

14 Alternating Box Jumps  - P1 Jumps on box, as soon as they are off the box P2 Jumps

14 Alternating DB Push Press - P1 Push presses while P2 holds front rack

14 Alternating MB Sit-ups - Both do a sit-up at same time, 1 person does it with the ball and then passes it 

 

Post workout shoulder prehab:

2-3 rounds 

Lying on your side: 10-15 ext rotations with 2.5lb weight- each side

With a band attached to the rig-kneeling scapular elevation + shoulder Ext x 10 each side

:30 T-spine can opener- on foam roller or MB hold a KB overhead 

 

 

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