3/4/2015

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 up variations

BUY IN

Ring Rows - feet on ground

4 sets x 8 reps

WOD

6 RFT

8 Pull Ups

20 Double Unders

10 Box Jump 24/20

CASH OUT

"Happy Birthday Jason" -burn off some calories for those birthday drinks

Row 304m x 4

work with a partner - rest 1:1-ish

*if you go over 304m. . .  41 walking lunge penalty!!!!

MOBILITY

Thoracic spine