Main - CrossFit Warm-up Dynamic Warm Up + 100 Face Pulls Prep: 3 Sets Not For Time: - 30 seconds-1 minute Nose-to-Wall Holds - 10 Barbell Sit Ups - 20 Back Extensions (L3 Weighted) - 5-10 Waiters Grip OH Squats Skills OH Squats L3&L2 - 4x6-8 Reps @50% L1/Beginner OH Squat Development - 10x3 OH Squat w/PVC or 35/15 - 30 Seconds of T-Spine Foam Roller Stretch reaching for KBell OH Overhead Squat WOD Metcon (Time) Open Competitors L3/L2 4 Rounds: - 15 Snatch 75/55, Scale and Masters 65/45 (This can also be ground to OH) - Run 200 M - 10 C2B Pull Up, Scaled and Masters Men Pull Up, Masters Women Jumping C2B (top of the head 6” under the bar) L1 and Beginner - 4 Rounds - 10 Push Ups - Run 200 M - 10 Ring Rows Cool Down 2 Minutes Banded Bully + Couch Stretch + Box Shoulder (2 Minutes each)
Posted on: Wed, 07 Jan 2015 03:02:58 +0000
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