Welcome to the 2016 CrossFit Games Open Season! Each week during the duration of the Open, we will bring you a specific mobility warm-up to get you ready for that week’s Open WOD. Even better? We will supply you with an appropriate post-WOD cool-down for recovery purposes.

A very special thanks to our athletic trainer, Tara, for putting this together each week.

3, 2, 1, GO!!!


Warm Up

3 rounds

5 PVC Pass Thru’s

5 Ninjas each way

5 Banded Squats

200 Meter Row (easy pace)


Samson stretch:

1 minute per side x2

Wall Slides:




Post WOD


Foam roll Quads, Hip Flexors x 1 minute each


Sleeper Stretch  x 1 minute each shoulder


10 cat/cow


Child’s pose x 1 minute