Movement Prep:

  • Shoulder Series

Warm Up:

  • A) Jump rope 3 minutes
  • B) 3 rounds:
    • 10 KB windmills per side with 10 second hold on last rep
    • 10 cossack squats
    • 20 bear crawl touches
    • 10 contralateral dead bugs
    • 10 Russian KB swings

Skill:

  • Rowing - Pick drills and pacing

Workout:

CrossFit Games Open WOD 16.4

13 Minute AMRAP

  • 55 Deadlift (225/155)
  • 55 Wall Balls (20/14)
  • 55 Calorie Row
  • 55 Handstand Push Ups

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