Calling All Ninjas! (Current AND Aspiring)
May 23, 2016
Wednesday, 5/25
May 24, 2016
Athletes complete the 2016 Crossfit Open workout 16.2 at CrossfitDC's 14th St. location in Washington, D.C. on March 6. (Photo by Amanda Hils)
Warm-Up
3 Rounds of
5 Pause Squats
5 Dolphin Pushups
5 Squats
5 Rolling Split Straddles
Partner Met-Con
Prep:
2 x 2 Hang Clean Hi Pulls + 2 Hang Power Cleans
2 x 3 Hang Power Cleans
Workout:
20 Rounds*
5 Hang Power Cleans (M:135/105/75, W:93/73/53)
10 Push-Ups
15 Squats
30 Min cap
* Partners alternate exercises for 20 total rounds (10 full rounds each):
– A completes 5 Hang Power Cleans, B completes 10 Push ups, A completes 15 Squats (1 round),
B completes 5 Hang Power Cleans, A completes 10 Push ups, B completes 15 Squats (2 rounds) etc.
