Saturday, August 25th, 2018

 

Warm UP

Foam Roll

Ladder Drills                 Stretch
One Foot Banded       Lat Stretch
Two Feet Bent            Shoulder Stretch on Barbell
Knee Tuck Hop          Pass Throughs
Side Hop                     Ovh Squat w/pvc
Lat Right Side            Lunge+Twist
Lat Left Side               Bow Bend(Ham Stretch)
Lat Skip                       Piriformis Stretch

Depth Jumps

3RNDS
20/20/20/24/24/30″

Metcon

CrossFit Open 11.2

Complete as many rounds and reps as possible in 15 minutes of:

9 Deadlifts 155/100lbs
12 Push-Ups
15 Box jumps 24″/20″

*Check your score with 2011 open leaderboard to where you would have placed.