February 23, 2015

A) 2 minute row
Upper Thoracic Mobility (Roller) x 1 minute
Single leg Glute Bridge ups x 10/side
Dowel Pull throughs x 20
Couch Stretch x 1 minute/side
Scap Activation
5 minute of technique/movement practice (coach led)

B) In 15 minutes, build to a heavy 3RM Back Squat.

C) CrossFit Games Open 14.2
Every 3 minutes for as long as possible complete:
From 0:00-3:00
Two rounds of:
10 Overhead Squats (95/65 lbs)
10 Chest-to-Bar Pull-Ups

From 3:00-6:00
Two rounds of:
12 Overhead Squats (95/65 lbs)
12 Chest-to-Bar Pull-Ups

From 6:00-9:00
Two rounds of:
14 Overhead Squats (95/65 lbs)
14 Chest-to-Bar Pull-Ups

Continue until you cannot complete the rounds. Stop after round 16. We have the open coming up on Thursday. Don’t go crazy.