Warm-up
• 300 m Row
3 rounds:
• 60 sec Thoracic Spine BB Stretch
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
2 rounds:
• 10 PVC Good Mornings
• 10 PVC Overhead Squats
Strength
10 min Alternating EMOM:
• 4 Back Squats
• 2 Front Squats
Increase weight to finish heavy. If competing in the Open, skip Strength or perform it after.
Conditioning
CrossFit Open 16.3
7 min AMRAP:
• 10 Power Snatches 75/55#
• 3 Bar Muscle Ups