Ole Glory CrossFit – CrossFit
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
