12/04/2017

Encinitas – Group Class

Warm-up

Run 200m

4 wall walk up

10 Push Up

20 Y out

10 KB or DB Windmill each side

5 min Mobility

1 min Figure 4 Lacrosse Ball Glute Smash

1 min Ankle Mobility (if needed)

1 min each leg Pigeon (option elevated) or Couch Stretch

Strength

Push Press work up to a 2 RM

then complete

8 sets of 1 Rep Split Jerk of your 2RM Push Press

Push Press

Split Jerk

Metcon

CrossFit Games Open 16.4 and 17.4 (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts, 225# / 155#

55 Wall-Ball Shots, 20# / 14#

55 Calorie Row

55 Handstand Push-ups

CrossFit Games Open 16.4 and 17.4 Scaled (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts, 135# / 95#

55 Wall-Ball Shots, 20# / 10#

55 Calorie Row

55 Hand-Release Push-ups