Ole Glory CrossFit – CrossFit

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Warm-up

(No Measure)

2 Rounds:

300m Row

10 Burpees Over Rower

Mobility

Warm-up (No Measure)

Banded Hip Distraction

Super Front Rack

Dynamic Stretches

Dynamic Stretches (No Measure)

Dynamic Core

Dynamic Quad

Roll-up Straight-Leg

Roll-up Wide-Leg

Roll-up Butterfly

Weightlifting

Power Clean

Metcon

CrossFit Games Open 14.4 (AMRAP – Reps)

14-Minute AMRAP:

60 Calorie Row

50 Toes-To-Bars

40 Wall-Ball Shots, 20# / 14#

30 Cleans, 135# / 95#

20 Muscle-ups

Cool Down

Band Stretches (Cool Down) (No Measure)

Couch Stretch

Hamstring Stretch with bands

Shoulder Stretches with Rings