Warm-up
5-4-3-2-1, For Quality:
Wallballs
Single-leg DL (each leg, use empty bar or KB/DB)
Cal Row
1-2 HSPU each round
Strength: Sumo Deadlift (5 x 3 )
@80% of your conventional DL 1RM
Metcon
CrossFit Games Open 16.4 (AMRAP - Reps)
13-Minute AMRAP:
55 Deadlifts
55 Wall-Ball Shots
55 Calorie Row
55 Handstand Push-ups
Men/Women's Rx = 225/155, 20/14 wallball
Extra Credit: Open Prep
5:00 Row at a recovery pace (focus on breathing, and body positioning)
5:00 Dedicated Double Under Practice (if you can hit +25 unbroken regularly, hit 8 x 25, or get to 200 in as few sets as possible, anything under 25 UB doesn't count toward your total)
5:00-15:00 on mobility.
you can do this with a running clock. you can be way better and in 15 minutes of extra credit work.
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