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14.2

6
Mar

14.2

Crossfit Garage, Crossfit Towne Lake – CrossFit

View Public Whiteboard

Warm-up

14.2 Warm Up (No Measure)

2min Banded Shoulder Stretch with External Rotation

2min Bow and Arrows Stretch – Shoulder Flexion with Band

2min Ankle Mobility Stretch- Banded

then

3min AD/Row/Run @ 80-85% effort

then

2min of:

10 Air Squat

!0 Standing Twists

10 CatCows

then

3min AD/Row/Run @ 85-90%% effort

then

2min of:

10 Overhead Presss (light/Barbell)

10 Ring Rows/ Standing Two Arm Rows

then

3min AD/Row/Run @ 90-95% effort (work up to heavy breathing here)

Then

2min of:

Work up to Overhead Squat (TechniqueWOD) (95/65#)

Kipping CTB Pullups (set a game plan on reps)

rest 10-20, let the sweat dry and attack it!

CrossFit Games Open 14.2 (AMRAP – Reps)

0:00 – 3:00
2 Rounds of:
10 Overhead Squats, 95# / 65#
10 Chest-To-Bar Pull-ups

3:00 – 6:00
2 Rounds of:
12 Overhead Squats, 95# / 65#
12 Chest-To-Bar Pull-ups

6:00 – 9:00
2 Rounds of:
14 Overhead Squats, 95# / 65#
14 Chest-To-Bar Pull-ups

The ladder will ascend every 3-minutes until the athlete can not complete the ladder.

Cool down

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