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)