CROSSFIT
PRE WOD
3 SETS FOR QUALITY
:30-1:00 Handstand Hold
10 Slow Barbell Good Mornings
1:00 Row*
*Increasing efforts each round. Start EZ, increase to Hard.
(No Measure)
OPEN 17.4
Complete as many rounds and reps as possible in 13 minutes of:
• 55 deadlifts
• 55 wall-ball shots
• 55-calorie row
• 55 handstand push-ups
Rx:
Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target
Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target
Scaled:
Men deadlift 135 lb., throw 20-lb. ball to 9-ft. target and perform hand-release push-ups
Women deadlift 95 lb., throw 10-lb. ball to 9-ft. target and perform hand-release push-ups
SPARK
STRENGTH
E2:30
Squat for load:
6-4-2-6-4-2
8/8 s/a Bottom up KB scap floor press
I SQUAT THE RUNS
FOR TIME
21 Goblet Squats (100/70)|(70/53)
400m Run
15 Goblet Squats
200m Run
9 Goblet Squats
100m Run
(Score is Time)
POST WOD
3 SETS FOR QUALITY
10 Cat/Cows
12 Arm Haulers
15-20 Banded Glute Bridge-Up
(No Measure)