WOD 5.15.14

Main – CrossFit

Warm-up

Garage Games WORLD Hip Opener (No Measure)

2 Times Through
10 Squat Jumps
10 Kettlebell Swings
10 Med Ball Cleans
10 Hip Opener Stretches (one leg ON top of a box, lay it out to the side and lean forward)
10 Walking Spiderman Stretches

Weightlifting

Push Jerk (Push Jerk – No Split – 8,6,4,2)

Record heaviest 2, post the rest in notes

Metcon

Good Morning Pull-ups (Time)

21-15-9

25#/15# Weighted Good Mornings (watch the back)
Pull-ups
RX Plus is Weighted GHD Back extensions and L-Pull-ups. Only do RX + if you can keep your legs straight, otherwise blast out the pull-ups for RX.

Gymnastics

Hollow Hold (Max Time Hollow Hold (rps = seconds))

Cool Down

Coaches Choice

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