102519

FRIDAY: CROSSFIT OPEN 20.3

Warm Up:
-PVC Stretch
-Agility-

• High Knees
• Alternating Side Lunge
• Butt Kicks
• Alternating Lunge with a Twist
• Bear Crawl
• 10 Air Squats
• 10 Push Ups

***Take a few mins to prep for the deadlift. Build up to the workout weight you will start with***


WOD#1: CROSSFIT OPEN 20.3

-FOR TIME (RX) - 9 MINUTE CAP
21-15-9

• Deadlifts (225/155)
• Handstand Push Ups

THEN:
21-15-9

• Deadlifts (315/205)
• 50 ft. Handstand Walk

-FOR TIME (SCALED) - 9 MINUTE CAP
21-15-9

• Deadlifts (135/95)
• Hand Release Push Ups

THEN:
21-15-9

• Deadlifts (185/135)
• 50 ft. Bear Crawl

***Of course, once you scale, if you need to scale the weight back on deadlifts even more, that will work, just make sure the 2nd set of deadlifts if a heavier lift than the first.***



COOL DOWN:
-Foam Roll/Stretch

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