Warm-up
• 400 m Run
3 rounds:
• 20 sec Pigeon Pose Right
• 20 sec Pigeon Pose Left
• 20 sec Spiderman Lunge Right
• 20 sec Spiderman Lunge Left
• 20 sec Pike Stretch
• 20 sec Straddle Stretch
2 rounds:
• 10 PVC Passthroughs
• 10 PVC Good Mornings
• 10 PVC Overhead Squats
10-8-6-4-2 reps:
• Romanian Deadlifts
• Barbell Thrusters
Increase weight each set: 45/35#, 75/55#, 95/65#, 115/80#, 135/95#
Conditioning
CrossFit Open 18.4
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’ Handstand Walk
• 15 Deadlifts 315/205#
• 50’ Handstand Walk
• 9 Deadlifts 315/205#
• 50’ Handstand Walk
9 min time cap.