CrossFit Open Week 3 Day 4

Don’t be stupid, Dave Castro.

Pre Warmup

2:00 Dragon Pose each side
https://www.youtube.com/watch?v=eqmqfFXeBxw

2:00 Lizard pose each side
https://youtu.be/gyS68CiPNcY?t=50

Warm-up

6:00 CAP

1k Row
4:00 bike

Warm-up

6:00 alternating EMOM

10 slam balls (athlete picks weight)
10 walking lunge steps

Weightlifting

Back Squats (3 reps Every Minute for 5:00)

6 second descent

Rx+ 205/145
Rx 185/135
Sc 135/95

Bootcamp
Dumbbell Squats (on the shoulders)

Metcon

3 Rounds

4:00 AMRAP
2:00 rest

15 Goblet Squats
15 American KB Swings

Rx+ 70/55
Rx: 55/35
Scaled & Bootcamp: 35/25

Metcon

Alternating Tabata
16 rounds
8:00

Hanging L-Sits (straight legged or bent knee)
Kipping Swings with yoga block (Straight legs)

Hanging L-Sit: https://www.youtube.com/watch?v=x6XTf9awGDc