Warm-up
• 20 cal Air Bike
2 rounds:
• 10 PVC Passthroughs
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 10 PVC Overhead Squats
2 rounds:
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
Conditioning
CrossFit Open 18.3
2 rounds for time:
• 100 Double Unders
• 20 Overhead Squats 115/80#
• 100 Double Unders
• 12 Ring Muscle-ups
• 100 Double Unders
• 20 Dumbbell Snatches 50/35#
• 100 Double Unders
• 12 Bar Muscle-ups
14 min time cap.