OPEN WOD 16.1

Are you ready to put it on the line?

Warm-up DROM and Shoulder mobility circuit

DROM and Shoulder mobility circuit

#1 – Roll out your upper back and then use a lacrosse ball to make sure your able to get into the best overhead position possible.
#2 – Ensure that your hip flexors and glutes are also rolled out and ready to work.
#3 – To continue warming up your shoulders put a bar onto your back and warm up by doing back rack presses ensuring the bar is staying over the middle of your body when overhead with locked arms.
#4 – Roll your lats and warm up your kipping pull up by doing a series of a few tight tempo swings, then regular gymnastics kipping pull ups, then build up into chest to bar pull ups working on delaying your arm pull and letting the kip help move you.
#5 – Roll your pecks. Holding the bar overhead and the burpees will both benefit from you being mobil throughout your chest and shoulders.

CrossFit Games Open 16.1 (AMRAP - Reps)

20 Minute AMRAP

25 Ft OH Walking Lunge 95#/65#
8 Bar Facing Burpees
25 Ft OH Walking Lunge
8 C2B Pull-Ups

*Jump over the bar after each burpee
*Mark out lines in 5ft increments for the lunges, every 5ft is 1 rep

Out of Town WOD

20 Rounds For Time:
5 Pushups
5 Squats
5 Situps

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