WARM UP – MOBILITY
500m run
Dynamic hip, hamstring, and shoulder movements / stretches
2 rounds:
15-20 Baneded good mornings
10-15 Hollow rocks
2 Wall walks + 10-15s hold shrugs etc.
6-8 Down dog / pike HSPU’s
—
Tech movements and prepare for WOD A
WOD A
CROSSFIT OPEN WOD 18.4 / 20.3
For time (9 min cap)
21 deadlifts 225/155lb
21 handstand push-ups
15 deadlifts 225/155lb
15 handstand push-ups
9 deadlifts 225/155lb
9 handstand push-ups
–
21 deadlifts 315/205lb
50-ft. handstand walk
15 deadlifts 315/205lb
50-ft. handstand walk
9 deadlifts 315/205lb
50-ft. handstand walk
—
-Add uncompleted reps as seconds, every 5′ HSW = 1 rep
— OR —
CROSSFIT OPEN WOD 18.4 / 20.3 – SCALED
For time (9 min cap)
21 deadlifts 135/95lb
21 hand release push-ups
15 deadlifts 135/95lb
15 hand release push-ups
9 deadlifts 135/95lb
9 hand release push-ups
–
21 deadlifts 185/135lb
50-ft. bear crawl
15 deadlifts 185/135lb
50-ft. bear crawl
9 deadlifts 185/135lb
50-ft. bear crawl
—
-Add uncompleted reps as seconds, every 5′ BC = 1 rep
WOD B
10 MIN SLED PUSH RELAY
In teams of 4, complete as many 100′ sled lengths as possible in 10 mins.
Rx: 90/55lb loaded on the sled
Each 100ft (50′ there and back) = 1 rep
Athletes must rotate in order, no spinning the sled, handles must be moved.
