Friday

 

Warmup/Mobility)

Hamstrings: Leg Swings, Banded stretch lying on back – middle/outside/inside x 30-40 secs each position

Calves: ankle circles, single leg hops, stretch against post

 

2 Rounds:

15 Banded Good Mornings

3 x 5 sec alt. single leg glute bridge each leg

30 secs Flutter Kicks

 

WOD A) 8-10 mins to warmup Deadlift and practice Box Jumps

 

WOD B) CrossFit Games Open WOD 14.3:

 

8 minute AMRAP:

10 Deadlifts 135/95lb  (Masters 55+ 95/65lb)
15 Box jumps, 24/20” (Masters 55+ 20” box for men and women)
15 Deadlifts 185/135lb (135/95lb)
15 Box jumps 24/20”
20 Deadlifts 225/155lb (185/115lb)
15 Box jumps 24/20”
25 Deadlifts 275/185lb (225/135lb)
15 Box jumps 24/20”
30 Deadlifts 315/205lb (275/155lb)
15 Box jumps 24/20”
35 Deadlifts 365/225lb (315/185lb)
15 Box jumps 24/20”