Widespread CrossFit – CrossFit
Mobility
3 Way Banded Shoulder Stretch: 20 seconds at each position
Warm-up
Upper Body Warm-up (No Measure)
2 Rounds
6 Bent Over Rows
6 Push Presses
6 Barbell Curls
25 Overhead Banded Pull Aparts
10 Thoracic Rotations Each Side
Metcon
CrossFit Games Open 14.4 (AMRAP – Reps)
14-Minute AMRAP:
60 Calorie Row
50 Toes-To-Bars
40 Wall-Ball Shots, 20# / 14#
30 Cleans, 135# / 95#
20 Muscle-ups
Today we are 100% focused on CF Open WOD 14.4. Like every Open workout pacing/strategy will make or break you. Think small sets with a couple breathes between will be in your best interest. For those of you that have done this one before, your goal should be to beat your previous score by 5-10 reps. If you make it to MUs and are not able to do MUs you will do 20 S2OH.
L3: (115, 75)
L2: (95, 65)
L1: (75, 55)
Strength
Metcon (No Measure)
75 DB Rollback Tricep Extensions
Using light weight try to complete reps in as few sets as possible.