CrossFit Open 14.4

Individual Warm-up:

Complete prior to class.

Group Warm-up:

The CrossFit Warm-up
3 rounds of 10-15 reps of:  
  1. Samson Stretch (15-30 seconds)
  2. Overhead Squat with PVC  
  3. Sit-ups  
  4. Back-extensions  
  5. Pull-ups  
  6. Dips

Announcements/MOB:

  • You MUST log your score on Games.CrossFit.com BEFORE you leave the gym. No Excuses!
  • Stretch: Wall Stretch

Skills & Technique: (Click below for links to more info)

 

  • Rowing
  • Toes-to-Bars
  • Wall Ball
  • Clean
  • Muscle-up

 

Wod:

CrossFit Open 14.4
 
14-Minute AMRAP:
 
60 Calorie Row
50 Toes-To-Bars
40 Wall-Ball Shots, 20# / 14#
30 Cleans, 135# / 95#
20 Muscle-ups