CF Open begins tonight. Event 17.1 will be announced every Thursday night at 7pm CST for the next 5 weeks. Be sure to register on the games site & submit your score by Monday Feb 27th. All Friday classes throughout the Open will do the Open workout. We're adding a rolling start Friday nights starting at 4:30pm. 2017 CrossFit Open Week 1 Active Recovery Focus of today is to mobilize, increase core body temp & blood flow, repair & recover from the week, and get ready to feel great and ready to perform at your best for 17.1 tomorrow. WARMUP: 10 min movement flow -plank -upward extension -downward pike -low lunge -samson stretch -pigeon stretch -lateral lunge -back to plank w/opposite side flow METCON: On the minute for 20 minutes. 1:00 min each station (5 rounds): - 200/160m Row - 4 Burpees + 10 moderate Box Jumps. Explosive up/step down) - 6 Goblet Squats + 12 KB Swings - 30 Alt. Single Unders + 12 Situps Treat as active recovery. Move through at about 70% RPE. Scale as needed in order to establish no more than 3:1 work to rest ratio.