Warmup
• 500 m Row
2 rounds of:
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 30 sec Goblet Squat Hold 70/53#
• 10-30 sec Handstand Hold
Then,
• 20 PVC Passthroughs
• 20 PVC Overhead Squats
• 20 PVC Sots Press
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
Conditioning
CrossFit Open 15.2 (14.2 repeat)
Every 3 min, as long as possible:
From 0:00-3:00
2 rounds of:
• 10 Overhead Squats 95/65#
• 10 Chest-to-Bar Pull-ups
From 3:00-6:00
2 rounds of:
• 12 Overhead Squats 95/65#
• 12 Chest-to-Bar Pull-ups
From 6:00-9:00
2 rounds of:
• 14 Overhead Squats 95/65#
• 14 Chest-to-Bar Pull-ups
Etc., following same pattern until you fail to complete both rounds.