1.27.17

Individual warm-up
300m row
10 PVC dislocates
10 PVC pass throughs
10 PVC good mornings
10 air squats

Group warm-up
:30 thoracic spine barbell stretch
10 thoracic spine rotations
5 world's greatest stretch
10 leg swings
30 band pull aparts
20 monster walks
:30 handstand hold/plank hold

BENCHMARK FRIDAY!
CrossFit Open Workout 11.4
Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-facing burpees
30 Overhead squats 120/90 (scale front squats)
10 Ring Muscle-ups (scale with 10 pull-ups/10 dips)

We did not see overhead squats last year in the Open. Be prepared for them this year! A good rep is squatting hip crease below your knee crease and standing up with full hip and knee extension, ideally keeping the bar locked out overhead. SCALE THE WEIGHT AS NEEDED!