GENERAL PHYSICAL PREPARATION
PRE-WORKOUT
50 Banded Hamstrings
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
STRENGTH/SKILL
10-30 minutes
* EMOM 12 minutes
* EMOM 12 minutes
Speed Pull Sumo Deadlift (6 X 4)
* even minutes
High Box Jump (6 X 4)
* odd minutes
METABOLIC CONDITIONING
30-50 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
3 x 20 Russian Twists
3 x 20 Russian Twists