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”
