Warm-up
• 300 m Row
3 rounds:
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Shoulder Stretch w/ Band Right
• 30 sec Shoulder Stretch w/ Band Left
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
2 rounds:
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 10 PVC Passthroughs
• 10 PVC Overhead Squats
Conditioning
“CrossFit Open 23.3”
In 6 min*:
• 5 Wall Walks
• 50 Double Unders
• 15 Power Snatches 95/65#
• 5 Wall Walks
• 50 Double Unders
• 12 Power Snatches 135/95#
*If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:
• 20 Strict Handstand Push-Ups
• 50 Double Unders
• 9 Power Snatches 185/125#
*If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:
• 20 Strict Handstand Push-Ups
• 50 Double Unders
• 6 Power Snatches 225/155#
If completed, score is time. If a time cap was hit, score is total number of reps completed.
Core
3 rounds:
• 10 Russian Twists w/ Plate 25/15#
• 20 Bicycle Sit-ups
Cool-down
3 rounds:
• 30 sec Arm Hugs
• 30 sec Alternating Arm Swings
• 30 sec Standing Forward Bend
• 30 sec Child’s Pose
• 30 sec Shoulder Extension Hands Clasped