CFPC – CrossFit

Warm-up

(No Measure)

Row 6 minutes at 70-75% effort

12 min Mobility:

Chest stretch

Upper back foam roll

Banded shoulder stretch variations

Couch stretch 2 min each leg w/ :45 rest between

Two sets of:

Banded Good Morning x 15-20 reps

Rest :30 sec

:30 sec of Rowing @ 80-85%

Rest :30 sec

:30 sec Handstand hold

Rest :30 sec

Two sets of:

5 Deadlifts

10 Wall Ball Shots

5 Handstand Push-Ups/ HR push-ups

Rest 60 seconds

Metcon

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

CrossFit Games Open 16.4 Masters 55+ Scaled (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts, 135# / 95#

55 Wall-Ball Shots, 14# / 10#

55 Calorie Row

55 Push Press, 65# / 45#