Warm Up
3 Rounds
5 Hanging Scap Retraction
5 Pause Squats
5 Dolphin Push Ups
5 Squats
5 OH Band Pull Aparts
5 Jump Squats
2 Minutes Death Stretch/side (1min low/1 min high)
Prep (10 Min)
1×3 Kip Swings+6 Front Squats+6 Strict Press (bar only)
1×3 Kip Swings+6 Thrusters (bar only)
3×6 Thrusters working up
1×3 Pull Ups (or scaled option)
Met Con
In 7 Minutes, work as far as possible through:
3 Thrusters (M:95/75/55, W:65/45/35)
3 Chest to Bar Pull Ups
Then 6/6, 9/9, 12/12, etc.
3 Rounds NFT
10-15 DB Wrist Extensions
15 Supinated Band Pull Aparts
20 Spider Planks (10/side)
10 DB Powell Raises/side
Reminder:
Celebrate the end of the 2018 Open with CFDC!
When: Saturday, March 24th at 4PM, after heats end @ H St location
Where: RedRocks on H St
