Friday

 

Warmup) 2 Rounds:

200m Run

10-15 Light Ball Slams

 

Mobility) 30-40 secs Stretch:

Hip Extension Lunge

Hamstrings

Calves

—-

Band Dislocates and Presses in front/behind neck

 

-8 mins to warmup snatch/prep for WOD-

 

WOD A) CrossFit Games Open WOD 14.1

 

10 min AMRAP:

30 Double Unders

15 Power Snatches 75/55lb (Masters 55+ 65/45lb)

 

**If you are new to lifting and you are not competing in The Open then work from the hang position or sub Snatches for KB Swings if needed**

***If you did yesterday’s WOD and will not be competing in the Open/would like a break from Double Unders, sub for 150m Run (up Cambie street, to the alley and back)***

 

WOD B) ROLL/STRETCH FOREAMRS, CALVES AND LOW BACK!    

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