3/23/2015

Custom CFP Leaderboard for the CrossFit Games Open 2015: 

WARM UP

Bergener (don't forget snatch balance...)
Deep Squat hold (get as low as possible, hold on to something if needed)
Bridge with Block Squeeze
In-line Lunges
Push Ups
Down Dog
Pull Ups
Pass Through

Once finished start BUY IN and WOD Movement Specific

SKILL

Box Jump

BUY IN

Front Squat + Push Press

3 sets x 6 reps (FS+PP,FS+PP...)

Use 75-85% 1RM of PP

WOD

10 min AMRAP 

15 Burpees

20 KBS 70/53

12 Box Jump 24/20

Or 

15.4

CASH OUT

BB Row

5 x 5

Heavy but with perfect form

MOBILITY

Quads