GROUP WARM-UP
2 Rounds of:
:30 Air bike
5 External Obliques opener variation: leg raises
5 T – spine opener
5 PVC prone lift offs www.youtube.com/watch?v=jyCKI6Nuukc
5 Goblet squat @ tempo 3 sec down

STRENGTH
3 sets of:
5 Overhead squats RX+185/125; RX 135/95; Master 55+ 105/45 (modification:

front squat)
50ft Barbell overhead walking lunge RX+ 105/75; RX 95/65; Master 65/35 (modification: front rack)
50ft Kettlebell mixed overhead carry www.yooying.com/p/1675841014252639690_4921676073

2 Sets of
5 Barbell hip thrust www.youtube.com/watch?v=LM8XHLYJoYs

2 sets of
10 Dumbbell hang squat cleans
10 Handstand push ups (dumbbell strict press)

1 set of:
10 each arm extension www.youtube.com/watch?time_continue=18&v=IzycM6gpd-o
10 each arm flexion www.youtube.com/watch?time_continue=14&v=oczyZSq5aRI
10 each arm internal rotation www.youtube.com/watch?time_continue=8&v=E7XscuSmIHs
10 each arm external rotation www.youtube.com/watch?time_continue=5&v=dnH_wSewCEA
10 each arm kneeling adduction www.youtube.com/watch?time_continue=15&v=CY_XTJGs18M
10 each arm abduction www.youtube.com/watch?v=hjQZQwnQ7E8

Final Open Prep Course

Join us tonight at 5:15 PM for butterfly pull-ups and muscle-ups (bar and

ring).

And don’t forget to register for the Open at games.crossfit.com. We’ve got more than 20 people signed up so far!