Warm Up
40 Double Unders (unbroken)
10 Shifting weight handstand
2 Crab Walk
Thoracic extension (hanging)
10 wide squats
10 narrow squats
5 - 1 Ext rot. Push Ups
Strength
Back Squat 10-8-6-4-2
WOD
CrossFit Games Open 16.1
40 Double Unders (unbroken)
10 Shifting weight handstand
2 Crab Walk
Thoracic extension (hanging)
10 wide squats
10 narrow squats
5 - 1 Ext rot. Push Ups
Strength
Back Squat 10-8-6-4-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
CrossFit Games Open 16.1
Complete as many rounds as possible in 20 mins of:
Overhead Walking Lunge, 95/65 lbs, 25 ft
8 Bar Facing Burpees
Overhead Walking Lunge, 95/65 lbs, 25 ft
8 Chest-to-bar Pull-ups
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