C2 – CrossFit
(No Measure)
200m
+
Lap Frankensteins w/ Toe Touch
Lap Walking Quad
Lap Lunges w/ Rotation
Lap Monster Walk Front/Back
Lap Monster Walk Left/Right
+
10 Band Pull Aparts
10 Band Pass Throughs
10 Banded Good Mornings
+
10 Squats w/ Hip Circle
:30 Hang From Bar (per arm)
:30 Forearm Stretch (per arm)
WOD (Workout of the Day)
CrossFit Games Open 16.4 (AMRAP – Reps)
13-Minute AMRAP:
55 Deadlifts, 225# / 155#
55 Wall-Ball Shots, 20# / 14#
55 Calorie Row
55 Handstand Push-ups
CrossFit Games Open 16.4 Scaled (AMRAP – Reps)
13-Minute AMRAP:
55 Deadlifts, 135# / 95#
55 Wall-Ball Shots, 20# / 10#
55 Calorie Row
55 Hand-Release Push-ups
CrossFit Games Open 16.4 Masters 55+ Scaled (AMRAP – Reps)
13-Minute AMRAP:
55 Deadlifts, 135# / 95#
55 Wall-Ball Shots, 14# / 10#
55 Calorie Row
55 Push Press, 65# / 45#
CrossFit Games Open 16.4 Masters 55+ (AMRAP – Reps)
13-Minute AMRAP:
55 Deadlifts, 185# / 125#
55 Wall-Ball Shots, 20# / 10#
55 Calorie Row
55 Push Press, 95# / 65#