Saturday, March 22 – Open Workout 14.4

Optional Mobility (if time; to be done up to 20-30min before heat time)
– Choose one Mobility exercise from Friday’s Mobility & Prep work to repeat as needed

Warm-Up (to be started 15-20min before heat time)
3 rounds of
6 Hang Scap Retraction
6 Superman
12 Scorpions
12 OH Band Pull-Aparts

then,

3 rounds of
6 Push-Ups to Spider Lunge
6 Cross-Body Spider Lunges (“Dynamic Pigeon Stretch”)
12 Hip-to-Wall
12 Squats

Final Prep (to be done 5-10min before heat time)
1 round of
50 Jumping Jacks
50 High Knees in place

Open Workout 14.3

14min AMRAP of
60 calorie Row
50 Toes-to-Bar
40 Wall Ball (20lb to 10’/14lb to 9′)
30 Cleans (135/95)
20 Muscle-Ups

Standards (courtesy of the CF Games website):

This workout begins seated on the rower with the monitor set to zero calories. At the call of “3-2-1…Go,” the athlete will grab the handle and begin rowing. At the end of the set of cleans and the set of muscle-ups, time should be marked. When you submit your final result, your score will be the number of reps completed. There will be another field in which you will enter the elapsed time at which you completed the 30 cleans or the 20 muscle- ups, whichever was last. If you do not get through the 30 cleans you will not have a tiebreak time.