“You can’t let yourself be complacent. With dumbbells, it’s a newchallenge. It’s not the same old barbell that you’ve...

Posted by CrossFit on Wednesday, March 23, 2016

Open Prep WOD

Wish one thing to come true this year, what would it be?

Hips Ext 1

Run 400
then… 2x
1 min Hips Floor External Rotation
20 partner wall balls (throw to partner standing 5m away)(10 per partner)
10 Hindu Pushup
Then…
2x
1 min Band-Distraction Wrist Stretch
5 Thoracic Bridges per side (hold for 5 seconds)
:30 high knees in place

Metcon (Weight)

Three sets of:
Dumbbell Shoulder Press x 6 reps
Rest 60 seconds
Farmer’s Carry x 50 Meters
Rest 90 seconds

Metcon (AMRAP - Reps)

Complete as many rounds and reps as possible in 4 minutes of:
4 Pull-Ups
8 Push Presses (95/65 lbs)

Rest 4 minutes, and then . . .

Metcon (AMRAP - Rounds and Reps)

Complete as many rounds and reps as possible in 4 minutes of:
12 Kettlebell Swings (32/24 kg)
12 Push-Ups

Out of Town WOD

10 ROUNDS FOR TIME: 10 WALKING LUNGES 10 PUSHUPS

Comment

CrossFit Journal: The Performance-Based Lifestyle Resource MobilityWOD