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
4 Rounds of
4 Hanging Scap Retractions
8 Supine Scorpion
4 Spider Lunge w/ Reach Up
8 Arch Rocks (scale to 8 superman)
then,
1min OH Band Stretch
Skill
EMOM for 24 Min (6x each)
Accessory
3 Rounds, NFT, of
10 DB Powell Raises/ side
15 Tube Face Pulls
20 Flutter Kicks