Warm up:
mobility
row 500 meters
10 each of:
- squats
- pull ups
- push ups
- kb swing
- GHD
- sit ups
- hip extensions
20 hollow rock or 3 minute hollow hold
Strength:
Back Squat 3-3-3-3-3
Met Con:
AMRAP 7:
5 sit ups
7 kb swing, 45/35
9 double unders
CrossFit Games Update: Open Week 4
Post max weight and rounds/reps to comments