Warm-up
2 rounds:
• 10 Plate Jumps (front) 25# plate
• 10 Plate Jumps (sides) 25# plate
• 10 Plate Jump Overs (lateral)
3 rounds:
• 10 PVC Passthroughs
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
3 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
Strength
Deadlift
• 3 reps @ 70% of 1RM
• 2 reps @ 80% of 1RM
• 1 rep @ 90% of 1RM
• 1 rep @ 95% of 1RM
Shoulder Press
• 5 reps at 60% of 1RM
• 3 reps at 70% of 1RM
• 2 reps at 80% of 1RM
Core
4 rounds:
• 15 Lying Leg Raises
• 10 GHD Hip Extensions
Conditioning
CrossFit Open 20.3
For time:
• 21 Deadlifts 225/155#
• 21 Handstand Push-Ups
• 15 Deadlifts 225/155#
• 15 Handstand Push-Ups
• 9 Deadlifts 225/155#
• 9 Handstand Push-Ups
• 21 Deadlifts 315/205#
• 50-ft. Handstand Walk
• 15 Deadlifts 315/205#
• 50-ft. Handstand Walk
• 9 Deadlifts 315/205#
• 50-ft. Handstand Walk
Time cap: 9 minutes