
ACTIVATION
3:00 Min Bike/Run/Row/Skip
Line Drills
Active Spiderman
Active Samson
Quad Stretch
Knee to Chest
Solider Kicks
Knuckle Drags
Side Lunge
Cradle Stretch
Walkouts
2 Air Squats + Broad Jump
High Knees
Butt Kickers
Skip for Height
Metcon (AMRAP - Rounds)
Core Warmup
:30 ON :15 OFF x 3 each
Hollow Rock Hold
Superman Hold
Bench Press (5-4-3-2-1)
Warmup to 70% for 1st set of 5
CrossFit Games Open 11.1 and 14.1 (AMRAP - Reps)
10-Minute AMRAP of:
30 Double-Unders
15 Power Snatches, 75# / 55#
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