Workout 5.16.14

Nickname: Benchmark Day #3- 11.2

Main – CrossFit

Try to get to class a little bit early to foam roll/baseball smash and do any mobility necessary! We hit the legs pretty hard this week so make sure you are all loosened up for the last Benchmark!

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Warm-up

2 Rounds:

Easy 500m Row
1 length Samson Stretch
1 length Inchworm

WOD

CrossFit Games Open 11.2 (AMRAP – Rounds and Reps)

15-Minute AMRAP of:
9 Deadlifts, 155# / 100#
12 Push-ups
15 Box Jumps, 24″ / 20″

Cashout

Metcon (No Measure)

3 Rounds:

15 GHD Situps
15 GHD Hip Extensions
20 Mountain Climbers

Feature Video

Phil’s Journey For A Better Life