Warm-up
• 400 m Run
3 rounds:
• 20 sec Pigeon Pose Right
• 20 sec Pigeon Pose Left
• 20 sec Spiderman Lunge Right
• 20 sec Spiderman Lunge Left
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
2 rounds:
• 10 PVC Passthroughs
• 10 PVC Good Mornings
• 10 PVC Overhead Squats
10-8-6-4-2 reps:
• Barbell Thrusters
Increase weight each set: 45/35#, 75/55#, 95/65#, 115/80#, 135/95#
Conditioning
CrossFit Open 17.5
10 rounds for time:
• 9 Thrusters 95/65#
• 35 Double Unders