Warm Up
30 Seconds Dead Bug
30 Seconds Hollow Hold Side Bends
15 Kb Stiff Leg Deadlifts
3 Rounds
5 Plank Outs
8 Db Hammer Curls
8 Strict Db Overhead Press
10 Goblet Squats
Strength: Deadlifts
Every 2 Minutes On The Minute
5 Reps @ 50% Of 1 Rep Max
5 Reps @ 56% Of 1 Rep Max
10 Or More Reps @ 60% Of 1 Rep Max
WOD
15 Minute AMRAP
ELITE
3 Burpees Over Db
3 Db Hang Clean To Overheads (50/35)
25 Foot Walking Lunge
*After Completing Each Round, Add 3 Reps To The Burpees And Hang Clean-To-Overheads.
COMPETITIVE
3 Burpees Over Db
3 Db Hang Clean To Overheads (35/25)
25 Foot Walking Lunge
*After Completing Each Round, Add 3 Reps To The Burpees And Hang Clean-To-Overheads.
PERFORMANCE
3 Burpees Over Db
3 Db Hang Clean To Overheads (35/25)
25 Foot Walking Lunge
*After Completing Each Round, Add 1 Reps To The Burpees And Hang Clean-To-Overheads.
Stimulus Points
This Is A Crossfit Open Repeat From Last Year, Slightly Modified To Fit Into Our Workout Space.
Accessories
Every 1 Minute On The Minute X 6 Minutes
Odd Minutes) 15 Band Face Pulls
Even Minutes) 30 Seconds Hollow Hold
Cool Down & Dismissal
Pigeon Pose Stretch
Quad Stretch