tim
Announcements
Festivus Games – 4/18 @ CFA. Intermediate and Novice Athletes Only. Nationwide Event!
Main – WOD
Warm-up
Metcon (No Measure)
3 Rounds
5 Strict Toes 2 Bar
6 SL Deadlifts
10 Wall Balls
Mobilize
Weightlifting
A: Back Squat (Backsquat 6X2 + 5LBS 20X1)
B: Rear Leg Elevated Split Squat (3X8 @ 31X1 + 5-10lbs)
Top of rear leg on a bench. Front foot out like a lunge. Hold dumbbells to side or barbell on back/front.
Metcon
Metcon (Time)
For Time
15 Thrusters [95/65]
15 Ring Rows
X3
9 Thrusters [95/65]
9 Ring Rows
x3
CrossFit Games Open 15.4 (AMRAP – Reps)
8-Minute ARMAP of:
3 Handstand Push-ups
3 Cleans, 185#/125#
6 Handstand Push-ups
3 Cleans, 185#/125#
9 Handstand Push-ups
3 Cleans, 185#/125#
12 Handstand Push-ups
6 Cleans, 185#/125#
15 Handstand Push-ups
6 Cleans, 185#/125#
18 Handstand Push-ups
6 Cleans, 185#/125#
21 Handstand Push-ups
9 Cleans, 185#/125#
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.