WOD
Elevated Hip Bridges
Single Leg Deadlifts
Downward Dog Scapular Push-ups
row progression
wall walk + hold
squat variations
Weightlifting
5x
3-5 Deadlifts
(build up to above working weight and back down)
5-7 wall ball shots (build to working weight)
Gymnastics
Practice Handstand Push-ups and Kipping Handstand Push-ups to Open Standard
CrossFit Games Open 16.4 (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 Scaled (AMRAP – Reps)
13-Minute AMRAP:
55 Deadlifts, 135# / 95#
55 Wall-Ball Shots, 20# / 10#
55 Calorie Row
55 Hand-Release Push-ups
O2: Metcon (AMRAP – Reps)
Amrap 11mins
33 Deadlifts
33 Wall ball Shots
33 cals Rower
33 DB Press