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
2 rounds:
• 10 Romanian Deadlifts 45/35#
• 10 Barbell Thrusters 45/35#
Strength
Back Squats (3×5)
5 reps at 40%, 5 reps at 45%, and 5 reps at 50% of your 1 rep max.
Deadlift (3×5)
5 reps at 40%, 5 reps at 45%, and 5 reps at 50% of your 1 rep max.
Deload session: lightweight, concentrate on form.
Conditioning
CrossFit Open 16.4
13 min AMRAP:
• 55 Deadlifts 225/155#
• 55 Wall Balls 20/14#
• 55 Row calories
• 55 Handstand Push-ups