Main – CrossFit
Warm-up (No Measure)
3 rounds of 10 of:
Samson Stretch (15-30 seconds)
Sit-ups
Hip extension
Standing KB shoulder press (5 each arm)
then;
Foam roll – 5 min
Open Test (AMRAP – Reps)
AMRAP 20 of:
50 Wall Balls, 20/14
50 Double unders
40 Box Jumps, 24/20
40 TTB
30 C2B
30 Burpees
20 Power Cleans, 145/100
20 Jerks, 145/100
10 Snatches, 145/100
10 Muscle ups
(No Measure)
***For those that need to scale, do so in order to move consistently for the whole 20 min period.
DU = 150 singles
TTB = V ups
C2B = most difficult pull up variation for you or ring rows
Snatches = power snatches
Muscle ups = 15 chin ups, 15 ring dips