Congrats to everyone who participated in the 2015 CrossFit Open! Hopefully you learned something about yourself and have made your list of goals for 2016 : ) This week will be a Transition Week into April. We will be starting a heavier lifting program this month and focusing on skill work. Also, no bands for pullups this month! There will be a “pullup” strengthening program we will follow to improve body weight strength.
200m run or 250m row
10 OH Squats with PVC pipe
10 AB Mat Situps
10 Iron Crosses
25 Double Unders
2 Rounds for Quality (not time):
a. 40-50 Double Unders or Singles
b. 6-8 Pistols each leg or Single Leg Toe Touches from a box 20″
c. Handstand Walk or :45 HS Hold or 10 Dumbbell Shoulder Press
Every 5 Minutes for 30:00:
6 Cleans, 165/115
12 Chest to Bar Pullups/ Regular Pullups/ Jumping Pullups- no bands
Record your slowest time.