Main – CrossFit
1: Crossover Symmetry (No Measure)
2a: Sled Pulls (6×50 meters 180# men, 90# women, 90 sec)
Walk, do not run. Drive through the heel with every step. You should feel your hamstrings lighting up.
Do this with a partner. One pulls, one walks beside, waiting for turn.
See this video on the value of sled pulls and some technique tips from Louie Simmons, of Westside Barbell
(You will have to sign up for a subscription to the CrossFit Journal, but it is absolutely free to do so! It is a great resource.)
2b: Plank Hold (8×30 seconds, rest 60 seconds)
3: Metcon (Time)
8 Push Press (115/75)
12 KB Swing (53/35)
Rest 60 sec
Push Press 95/65#
Choose appropriate weight for push press and kettlebell
4: CrossFit Games Open 14.4 (AMRAP – Reps)
60 Calorie Row
40 Wall-Ball Shots, 20# / 14#
30 Cleans, 135# / 95#
This only applies to those who need to stil do this WOD. You will do this instead of the other work.