Warm-up
• 20 cal Air Bike
• 10 Arm Circles CW
• 10 Arm Circles CCW
• 10 Arm Hugs
• 10 Alternating Arm Swings
3 rounds:
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
10-8-6-4-2 reps:
• Deadlifts *
• Dumbbell Thrusters *
Increase weight each set.
Deadlifts: 45/35#, 95/65#, 135/95#, 185/135#, 225/155#
DB Thrusters: 20/10#, 25/15#, 30/20#, 40/25#, 50/30#
Conditioning
CrossFit Open 17.4
13 min AMRAP:
• 55 Deadlifts 225/155#
• 55 Wall Balls 20/14#
• 55 calorie Row
• 55 Handstand Push-ups