Foam Roll/Trigger/Warm-up/Mobilise/Activate

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RX’ED WOD

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1) Open Workout 13.2 (http://games.crossfit.com/workouts/the-open)

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MEN – includes Masters Men up to 54 years old

Complete as many rounds and reps as possible in 10 minutes of:

5 Shoulder to overhead (52kg/34kg)

10 Deadlift (52kg/34kg)

15 Box jumps (61cm/51cm)

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MASTERS – includes Masters Men  & Women 55+

Men (43kg & 51 cm box)

Women (25kg & 51 cm box)

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Score = Total Reps

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then…

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2) Complete 5 RFT:

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10 Alternating DB Snatches (35kg/25kg)

50 BB SDHP (20kg/13kg)

10 m HS walk

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TC = 12 min

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Score = Time/Tc plus 1 sec/rep missed

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EXTRAS WOD

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See the Class/Itensity Whiteboard.

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a) FT – 75 Strict HSPU’s (every 15 reps complete 30 DU’s at 15, 30, 45, 60 and 75)

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TC = 9 min

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Score = Time/TC plus 1 sec/rep missed

Scaling – do as Kipping HSPU’s

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b) Toes to bar – 75 reps for time (every time you stop complete 30 DU’s)

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Score = Time

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LITE WOD

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Scaled Variant of Open Workout 13.2 (http://games.crossfit.com/workouts/the-open)

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MEN – includes Masters Men up to 54 years old

Complete as many rounds and reps as possible in 10 minutes of:

5 Shoulder to overhead (40kg/25kg)

10 Deadlift (40kg/25kg)

15 Step-ups (51cm/40cm)

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Score = Total Reps

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then…

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2) Complete 5 RFT:

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10 Alternating DB Snatches (20kg/10kg)

50 SDHP (16kg/10kg)

30 Same side hip touches

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TC = 12 min

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Score = Time/Tc plus 1 sec/rep missed

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Cool-down/Trigger Ball/Foam Roll/Stretch