3/3/2015

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

Working with a partner

BUY IN

5 sets x 3 reps Push Press

Rest 90 sec btwn rds

Increase load every rd

WOD

With a Partner complete 20 rds of (10 rds each) 

10 Wallballs 20/14

6 Burpees

*alternate exercises every rd

**partners SHOULD work at the same time but it is not required. However both cannot do the same exercise simultaneously 

CASH OUT

3 rounds 

HS hold 30 sec

Hollow rock hold 30 sec

MOBILITY

Shoulders