WOD 5.22.14

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

Weighted Sit-Ups (4 X 6-10 Hold weight behind head)

Keep weight locked in behind head, do not move it. Keep increasing weight to a heaviest 6-10 straight.

Metcon

C2B – HSPU – KB (Time)

10 Rounds
6 Chest to Bar Pull-ups
3 HSPU
6 KB Swings (1.5/1.0 pood)
RX + = 3 MU instead of Chest to Bar
2.0 pood/1.5 pood

Cool Down

Run a 400M, then stretch out real good.

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