Warm-up
4 rounds:
• 100 m Run
• 5 Push-ups
• 10 Pull-ups
3 rounds:
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Sit-up to Pike
• 30 sec Plank Hold
Strength
Every 90 sec for 12 min:
• 3 Bench Press
• 3 Pendlay Rows
Perform 3 reps of each movement in 90 seconds, for 8 rounds. Increase weight to finish heavy.
Conditioning
CrossFit Open 16.4
13 min AMRAP:
• 55 Deadlifts 225/155#
• 55 Wall Balls 20/14#
• 55 cal Row
• 55 Handstand Push-ups