Thursday, September 26

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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