Open Prep Cycle Week 3 Day 4

CrossFit Rise Above – CrossFit

Pre Warmup

Knees, IT Band

https://youtu.be/UbTEIZTyHxc?t=165

https://youtu.be/m6Fy5pvvm-U?t=93

Warm-up

400m Run

500m Row

20m burpee broad jumps

Warm-up

10:00 Alternating EMOM

5 Strict C2B

20 pistols

Scale the reps first, if necessary

Scaled

5 Strict Pull-Ups

10 Banded Pistols

Banded Pistols: https://www.youtube.com/watch?v=sEaGHbcHBC8

Metcon

Metcon (Time)

7 rounds (30:00 cap)

7 HSPU

7 Dumbbell Snatches (55/35)

7 T2B

7 Burpees

7 KB Swings (1.5p/1p)

7 Pull Ups

7 Goblet Squats
Scaled

7 Hand Release Push Ups

7 Dumbbell Snatches (35/20)

7 Hanging Knee Raises

7 Burpees

7 KB Swings (1p / 0.5p)

7 Jumping PU

7 Goblet Squats

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