Warmup
• 400 m Run
2 rounds of:
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
Then,
• 20 PVC Passthroughs
• 15 PVC Thrusters
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 10 Dumbbell Push Press 25/15#
Strength
Thruster
• 10 reps @ 45/35#
• 8 reps @ 75/55#
• 6 reps @ 95/65#
• 4 reps @ 115/80#
• 2 reps @ 135/95#
Conditioning
CrossFit Open 15.5
27 – 21 – 15 – 9 reps/cal for time:
• Row calories
• Thruster 95/65#