CrossFit Open WOD 16.4/17.4

CrossFit Texarkana – CrossFit

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Warm Up (No Measure)

2:00 Bike or 4 Lot Trips

0:30 At Each Movement:

Glute Bridges

Single Leg Glute Bridge (Right)

Single Leg Glute Bridge (Left)

Glute Bridge Walkouts

Plank Shoulder Taps

Push-up to Down Dog

Barbell Warmup:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

MOBILITY:

1:00 Barbell Thoracic Opener ( can use foam roller) https://youtu.be/ny9WyIFLFSc

0:45 Kneeling Hamstring Stretch (each side) https://youtu.be/MiAXGtx_J0M

With Lighter Weight:

5 Deadlifts

5 Wallballs

5 Calorie Row

5 Handstand Push-ups

With Workout Weight:

3 Deadlifts

3 Wallballs

3 Calorie Row

3 Handstand Push-ups

16.4 (AMRAP – Reps)

13 min AMRAP

55 Deadlift 225/155

55 Wall Ball 20/14

55 Cal row

55 HSPU

Cashout (No Measure)

Foam roll/Lacrosse ball the Posterior Chain (neck, back, glute, hamstring, calf, foot)

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