Inch worm
Hip thrust
Wall slides (Shoulders)
Push-ups
3xME (stop @ 20)
5k Prep:
Pick drill: Catch to Extension
Legs
Shoulders
Arms
Put it together
3.2.1.Go!
*Build
**If you peak before the 10 sets are up remove 10–20% and finish remaining sets across
Max Effort 5k Row
Warm-up
Side Lying Rainbow x10/10
Side Plank Hip Touches x10/10
V Ups x10
Pushups x10
Single Toe Touch x10/10
Squats x10
Metcon (5 Rounds for reps)
5 Rounds for 24 Minutes
1 min Mountain Climbers
1 min Pushups
1 min Flutter Kicks
1 min Squats
1 min Rest
Deadlift (5-5-3-3-3+)
CrossFit Games Open 13.2 (AMRAP – Rounds and Reps)
10 Min AMRAP
5 Shoulder to Overhead 115# / 75#
10 Deadlifts 115# / 75#
15 Box Jumps 24″ / 20″
