Warm-up:
- 4-5 min jump rope- Inchworm “out”
- Spiderman “back”
- PVC pass throughs
Then
- 2 rounds not for time
- 8-10 light dumbell/kettlebell strict press
- 3-5 pullups
WOD:
EMOM 16- Every minute on the minute for 16 minutes, perform the following:
- Min 1: 3 Handstand Push-ups
- Min 2: 7 Ring Dips
- Min 3: 12 Pull-ups
- Min4: REST
- Min 1: 3 Handstand Push-ups
- Min 2: 7 Ring Dips
- Min 3: 12 Pull-ups
- Min4: REST
Cool Down:
Rig:
- Hang from
Rig (1min)
Lying on the floor:
- Hamstring stretch (20-30 secs each leg)
- Lumbar stretch (pull knees to chest, holding
knees just below knee caps, press lumbar region into floor while gently
rocking side to side, 20-30 secs)
Sitting:
- Butterfly stretch (20-30 secs), then
- Couch stretch (20 -30 secs each leg)
- Extended Child’s pose (10 deep breaths)
- Finish with foam roller as needed
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Coach's Notes.
Normal start times of 0530, 0630 and 1600. Warm up prior and be ready to 3, 2, 1...Go!