Warm-up
• 300 m Row
2 rounds:
• 15 PVC Good Mornings
• 15 PVC Passthroughs
• 15 PVC Overhead Squats
2 rounds:
• 60 sec Thoracic Spine BB Stretch
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
Strength
Back Squats (5-3-1)
5 reps at 70%, 3 reps at 75%, and 1 rep at 80% of 90% of your 1 rep max.
Shrugs (5-3-1)
5 reps at 70%, 3 reps at 75%, and 1 rep at 80% of 90% of your 1 rep max.
Note: If you are signed up for the Open, either skip Strength or perform it after Conditioning.
Conditioning
CrossFit Open 16.2
4-min. AMRAP + bonus time:
• 25 Toes-to-Bar
• 50 Double Unders
• Squat Cleans *
Time extends 4 min each time a round is completed.
* Round 1: 15 Squat Cleans 135/85#
* Round 2: 13 Squat Cleans 185/115#
* Round 3: 11 Squat Cleans 225/145#
* Round 4: 9 Squat Cleans 275/175#
* Round 5: 7 Squat Cleans 315/205#