Be sure to do your ten minutes of pre-class dynamic flexibility work.
1. Warm-up E: Reverse lunges x 5/side, 10 strict toes-to-bar, single-leg Romanian deadlifts x 5/side, kick up to hand stand x 5, 10 kip swings. Then two rounds of pistols x 5/side, kipping toes-to-bar x 10, contralateral dumbbell single-leg Romanian deadlifts x 5/side, 10 headstand push-ups, 10 chest-to-bar pull-ups
2. Back squat
Twenty minutes to work up to a heavy triple for the day.
3. “Reebok CrossFit Games Open WOD 14.4”
60 Calorie row
40 Wall-ball shots, 20/14lbs
30 Cleans, 135/95lbs.
LIII: as rx’d
LII: scale toes-to-bar, cleans to appropriate level of complexity and load. sub strict chin-ups for muscle-ups
LI: Four rounds not for time of row 15 cal, 12 hanging straight leg raise, 10 wall balls, 8 muscle cleans, 6 pull-ups.