January 18, 2017

A: Warm Up

00:00-5:00
Run 400m
With remaining time:
KB and foam roller thoracic opener

5:00-10:00
Banded Ext Rotation x 2:00 each side
30-45s ankle stretch each side

10:00-16:00
20 PVC Passes
20 Double Unders
20 PVC OH Squats
20 Double Unders
20 Lunges
20 Double Unders
(40 singles if no DU's)

16:00-20:00
Begin warming up OHS

B: Overhead Squat (6x5)

Every 2:00 for 12

C: CrossFit Games Open 11.1 (AMRAP - Rounds and Reps)

10-Minute AMRAP of:
30 Double-Unders
15 Power Snatches, 75# / 55#
Before this workout, spend 7-10 minutes reviewing barbell cycling (for advanced) and double unders. Talk about pacing and strategy going into this very grip intensive workout.