WOD

CrossFit Collaboration – CrossFit

Warm-up

Warmup (No Measure)

Warmup

Run 200m or row 250m

10x Inch worms

20x Squats

30x GHD Back Extensions

40x double unders

Hamstring stretch

Calf stretch

Strength/Skill

Recovery (No Measure)

Shoulder mobility.

Lower back.

WOD

CrossFit Games Open 16.4 (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts, 225# / 155#

55 Wall-Ball Shots, 20# / 14#

55 Calorie Row

55 Handstand Push-ups

CrossFit Games Open 16.4 Scaled (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts, 135# / 95#

55 Wall-Ball Shots, 20# / 10#

55 Calorie Row

55 Hand-Release Push-ups