Workout 6.11.14

Nickname: Hump Day!

Main – CrossFit

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Warm-up

3 Rounds:
Walking Piriformis Stretch- 1 length of gym
10 Strict Toes to Bar or Hanging Leg Raises- no swing!
Walking Straight Leg Kicks- 1 Length of gym
10 GHD Hip Extensions

8 Minutes of Shoulder Mobility- Coaches Choice!

Buy In

Split Jerk (2-2-2-2-2-2)

Loading:
50% 1RM
60%
70%
80%
85%
85%

WOD

CrossFit Games Open 11.3 (AMRAP – Rounds and Reps)

5-Minute AMRAP of:
Squat Clean, 165# / 110#
Jerk, 165# / 110#

Cashout

Metcon (No Measure)

1000m Recovery Row.

Feature Video

CrossFit Class Workout