Warm-up
• 20 cal Air Bike
2 rounds:
• 10 m Bear Crawl
• 10 Air Squats
3 rounds:
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Pike Stretch
• 30 sec Goblet Squat Hold
Conditioning
CrossFit Open 17.3
In 8 min, 3 rounds:
• 6 Chest-to-bar Pull-ups
• 6 Squat Snatch 95/65#
Then, 3 rounds:
• 7 Chest-to-bar Pull-ups
• 5 Squat Snatch 135/95#
In 12 min, 3 rounds:
• 8 Chest-to-bar Pull-ups
• 4 Squat Snatch 185/135#
In 16 min, 3 rounds:
• 9 Chest-to-bar Pull-ups
• 3 Squat Snatch 225/155#
In 20 min, 3 rounds:
• 10 Chest-to-bar Pull-ups
• 2 Squat Snatch 245/175#
In 24 min, 3 rounds:
• 11 Chest-to-bar Pull-ups
• 1 Squat Snatch 265/185#
*The times are time caps to complete the indicated rounds. If complete, continue on to the next set with new time cap.