Warmup) 2 Rounds:

2-250m Row

8-12 Situps or Strict Hanging Knee Raises

10-15 reps Superman Hold + Glute Activation

6-8 Ring Rows or Strict Pullups

10-15 Banded Good Mornings


Mobility) Lower body stretch with band: hamstrings/low back/groin 30-40 secs each position


WOD A) Deadlift: 20 mins to establish a 1RM


WOD B) CrossFit Games Open WOD 13.2


10 min AMRAP:

5 Shoulder to Overhead 115/75lb

10 Deadlifts

15 Box Jumps 24/20” (Games Standard)

*Score = total reps completed


WOD C) (Optional) 2-3 sets:

10-20 Banded Situps – orange, red or blue band (feet anchored under 45lb plate)

8-10 Standing ATYT’s with light plates

1-2 min P-chain floss (Do one leg each set)