HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

10:00, For Quality

6 Walking Inchworms

10 Deep Lunge Mountain Climbers

8/8 Dual DB Staggered Stance RDL

20 Alt Bird-Dogs

:20/:20sec Side Plank

B: Deadlift (20min cap)

3 @ 85%

2 @ 90% x 2 Sets

1 @ 95% x 2 Sets

R: 3:00 b/s

*Record heaviest DL

C: Warm-up (No Measure)

WOD Primer for 18.4

D: Crossfit Games Open 20.3 and 18.4 (Ages 16-54) (Time)

21 deadlifts 225/155 lb

21 handstand push-ups

15 deadlifts 225/155 lb

15 handstand push-ups

9 deadlifts 225/155 lb

9 handstand push-ups

21 deadlifts 315/205 lb

50-ft. handstand walk

15 deadlifts 315/205 lb

50-ft. handstand walk

9 deadlifts 315/205 lb

50-ft. handstand walk

Time cap: 9 minutes

E: Warm-up (No Measure)

Hip/Hamstring Mobility if time permits
1:00/1:00 Couch Stretch

1:00/1:00 Single Leg Forward Fold

2:00 Seated Straddle

2:00 Saddle Pose