3/24/2015

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

Pull-ups 

BUY IN

Pull-Ups 

5 sets x 6-8 reps

*work efficiency 

WOD

EMOTM 12 MIN

1 Snatch

3 Ring Dips

5 Lateral box Jump 20"

*yes...all 3 exercises every minute!

CASH OUT

Plank

4x Max hold

MOBILITY

Shoulders/triceps