Run 4 Basketball court laps
5 Pike handstand push-ups on box
5 Handstand shrugs
10 Sots press (PVC or bar)
10 PVC Shoulder Pass through
10 Downward dog push-ups
Strength:
Shoulder Press 1x3 at 70% 1RM Shoulder Press 1x3 at 80% 1RM Shoulder Press 1x3+ at 90% 1RM
Warmup #2:
6 Skin the cat
6 Medicine ball cleans
6 Burgener WU
30 seconds Handstand hold against wall or free standing
6 Wall slides
6 Downward dog push-ups
WOD:
CrossFit Games Open 11.3
5 Min AMRAP
Squat Clean, 165/110 lbs Jerk, 165/110 lbs You must complete the squat clean before moving on to the jerk and you must complete the jerk before moving on to the next squat clean. If you miss a jerk you may power clean the bar to set up your jerk attempt.
Xtra:
Tabata Assault Bike (Calories)
Record total calories
No comments:
Post a Comment