WARM-UP:

 

3 rounds:

200m row
10 barbell good mornings
2 Jefferson curls
10 Handstand shoulder taps or 2 wall-walks
10 Heavy Russian Kettlebell swings
8 cat/cow, 3 sec hold
8 alternating cossack squats

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5-8 Deadlift reps at 75% starting weight
4-6 @ starting weight
3-5 @ Second weight

WOD:

CROSSFIT GAMES OPEN WORKOUT 18.4
21 deadlifts (225/155#)
21 handstand push-ups
15 deadlifts (225/155#)
15 handstand push-ups
9 deadlifts (225/155#)
9 handstand push-ups
21 deadlifts (315/205#)
50-ft. handstand walk
15 deadlifts (315/205#)
50-ft. handstand walk
9 deadlifts (315/205#)
50-ft. handstand walk
* 9 MINUTE TIME CAP
Scale handstand push-ups to push-ups and handstand walk to bear crawl

LEANFIT:

5 rounds for time of:

5 Pull-ups
10 Walking lunges
15 Kettlebell deadlift (53 lb./35 lb.)
20 Lateral box jump overs
25 Sit-ups
30 Double-unders

___

DE:

5 rounds for time of:

5 Pull-ups
10 Walking lunges
15 Kettlebell deadlift (53 lb./35 lb.)
20 Lateral box jump overs
25 Sit-ups
30 Double-unders
400m Run

Media:
Friday WOD, March 16, 2018