GENERAL PHYSICAL PREPARATION
WARM UP
0-10 minutes
2 Rounds With a empty Barbell:
5 Deadlifts
5 Muscle Cleans
5 Front Squats
5 Burpees
10 Alternating Rev Lunges
10 Wallballs
20 Double Unders
5 Deadlifts
5 Muscle Cleans
5 Front Squats
5 Burpees
10 Alternating Rev Lunges
10 Wallballs
20 Double Unders
STRENGTH/SKILL
10-35 minutes
Wide Stance Box Squat (8 X 3)
* @40-60% with bands
* every 60 seconds
* every 60 seconds
METABOLIC CONDITIONING
35-50 minutes
CrossFit Games Open 13.3 (AMRAP – Rounds and Reps)
12-minute AMRAP of:
150 Wall-Ball Shots, 20# / 14#
90 Double-Unders
30 Muscle-ups
150 Wall-Ball Shots, 20# / 14#
90 Double-Unders
30 Muscle-ups
ACCESSORY
50 Banded Hip Flexor Pulls each
60 Russian Twists
60 Russian Twists