Fri, Mar 15, 2019

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Warm-up • 400 m Run 2 rounds: • 10 PVC Passthroughs • 10 Front-to-back Leg Swings /leg • 10 Side-to-side Leg Swings /leg • 10 PVC Overhead 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 Side Lunge Stretch Right • 30 sec Side Lunge Stretch Left Strength 10 min EMOM: • 3 Back Squat + 3 Deadlifts Setup 2 bars, one on the rack for squats and one on the ground for deads. Increase weight to finish heavy as possible. Conditioning CrossFit Open 19.4 For time, 3 rounds: • 10 Power Snatches 95/65# • 12 Bar-Facing Burpees 3 min Rest Then, 3 rounds: • 10 Bar Muscle-ups • 12 Bar-Facing Burpees Time cap: 12 minutes (including 3 min rest)