ANNOUNCEMENTS
We will now prep movements each week so that we can go AHAFP on Fridays during the open!
*Thursday will now be aerobic capacity/active recovery day until after the open*
WARM UP
We will now prep movements each week so that we can go AHAFP on Fridays during the open!
*Thursday will now be aerobic capacity/active recovery day until after the open*
WARM UP
3 rds
30 DU
12 Air Squats
10 Push Ups
8 Sit Ups
5 Superman
BUY IN
12 RDL 45/35
10 cal row
8 wallballs
6 hspu
12 RDL 45/35
10 cal row
8 wallballs
6 hspu
SKILL
Figure out how you will break this up
WOD
CrossFit Games Open 16.4 and 17.4:
13-Minute AMRAP:
55 Deadlifts, 225# / 155#
55 Wall-Ball Shots, 20# / 14#
55 Calorie Row
55 Handstand Push-ups
CrossFit Games Open 16.4 and 17.4 Scaled:
13-Minute AMRAP:
55 Deadlifts, 135# / 95#
55 Wall-Ball Shots, 20# / 10#
55 Calorie Row
55 Hand-Release Push-ups
CASH OUT
None
MOBILITY
Hamstrings and Lower Back
Hamstrings and Lower Back
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