3/16/11 - CROSSFIT GAMES OPEN 11.1

1. WARM UP
Mobility
- PVC & Tennis Ball: 1st Rib
- T-Ball: Pec
- Supine Hamstring

Dynamic Warm Up
- Speed & Agility Ladder

2. SKILL & DRILL

- Hollow to Superman, 3x10 alt sides
- KB Low Windmill (53/35#), 3x10/side
OR
- Ring Dip, 3x3-5reps
- 1 Arm KB Overhead Squat, 3x10/side

- Burgener Warm Up
- Skill Transfer Drills

3. STRENGTH

- Total Body: Squat Clean, 1-1-1-1-1-1-1 reps

- Lower: Overhead Squat, 3-3-3-3-3 reps

- Upper: Floor Press, 12x2@50% of 1RM

4. WOD - CROSSFIT GAMES OPEN 11.1
AMRAP 10 MIN
- 30 Double Unders
- 15 Power Snatch (75/55#)