3/19/2015

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

C&J

BUY IN

Take 10 min to work to a heavy C&J
No 1RM Attempts!  Make it pretty.

WOD

8 min AMRAP
5 hang snatch 95/65
10 Wall Balls 20/14
15 sit ups

CASH OUT

3 sets of 6-8 reps TTB
work on efficiency

MOBILITY

Hip Flexors