Warmup
• 20 cal Air Bike
2 rounds of:
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
Then,
• 20 PVC Passthroughs
• 20 Air Squats
• 20 Jumping Jacks
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
3 rounds:
• 6 Push-ups
• 12 Dumbbell Thrusters 20s/10s#
Conditioning
CrossFit Open 15.3
14 min AMRAP:
• 7 Ring Muscle Ups
• 50 Wall Balls 20/14#
• 100 Double Unders