3 rounds for time of:
Run 800 meters
50 back extensions
50 sit-ups

Enjoy the view.

Enjoy the view.

Friday Night Lights Open Series: The Warm-up Coach

There’s only 3 weeks left before the first CrossFit Open workout is released and the CrossFit Roots Friday Night Lights Open Series (FNLOS) begins!  As you all know we will be running WODs in heats through the night which means you’ll be responsible for warming yourself up but have no fear, a Warmup Coach will be near!

In addition to the coaches that are present and floating around to help you with the Open there will also be a designated Warmup Coach (WC) in the warmup area.  The WC will rotate each week and their name will be listed on the whiteboard so you know to look for them.

The WC is there to answer any questions you have regarding how to warmup (a specific warmup will be written on the whiteboard), discuss movement standards, chat about “to scale or not to scale”, how to approach the workout, give you a pep talk, and all that good stuff.  They will also gather you and the rest of your heat minutes before it is time to go so you all are ready and know where you’re going when it’s your turn.

We recommend arriving 30 minutes before your heat begins so you have plenty of time to change clothes, check-in with the WC, begin your warmup and work on some mobility.  If you have any injuries or issues which may change your ability to complete the WOD please let the WC know well before your heat begins so they can scale appropriately for you.

Post your questions about the FNLOS to comments.