OPEN WOD 14.1

BOX – CrossFit

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Warm-up

Warm-up (No Measure)

1st Rib Mob w/ LAX ball
Banded Heel Cord (pg. 1038-1039)
Side banded hip opener
Burgener WU – PVC
Burgener WU – Barbell

Warm-up (No Measure)

WARM UP PART 2
A1) 4 X 5 RDL (BAR ONLY)
A2) 4 X 150M ROW SPRINT
A3) 4 X 10 DU

Metcon

CrossFit Games Open 14.1 (AMRAP – Reps)

10-Minute AMRAP of:
30 Double-Unders
15 Power Snatches, 75# / 55#

Mobility

Metcon (No Measure)

Couch stretch

Ankle Mob
http://www.mobilitywod.com/2013/03/ankle-positional-fault-fix-jill-miller-style/

Neck tack and floss http://www.mobilitywod.com/2012/11/jill-miller-and-your-dys-supple-neck/

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