Monday!
Warm up:
2 min of Deadlift technique
2 Rounds of:
10 Banded Goodmornings
10 Light L-seated Dumbbell Presses
150 Light Row
A.
4 Sets of:
4 x Deadlift @2011
Rest 2 min between sets.
(This is a warm up for part B and to assess what an appropriate weight is for you for 17.4)
B. Boom Lite Same as above. Scale as needed.
“CrossFit Games Open Workout 17.4”
Complete as many rounds and reps as possible in 13 minutes of:
55 Deadlifts (225/155 lbs)[scaled: 135/95]
55 Wall Ball Shots (20 lbs to 10’/14 lbs to 9′)
55 Calorie Row
55 Handstand Push-Ups [scaled: hand release push ups]
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