Main – CrossFit
The first OPEN Wod comes out today. If your planning on doing it tomorrow do today at a active recovery pace.
Active Mobility (No Measure)
5 min Constant KB Movement
10 Pass-through w/ OHS
Foam Roll Upper T’s
Banded Pulls
Sampson Stretch
Practice Handstand Holds
Box Squat (3×8 @50-60% of 1 RM Back Squat)
Metcon (Time)
400m Run
then:
10-9-8-7-6-5-4-3-2-1
KB Swing 24/16
Pull-up
+ do 5 Wallball 20/14 between Rounds
REST 5 Minutes
Metcon (Time)
3 Round
30 DU
15 ABMAT
Rx+ UNBROKEN DU”s
