A) 18.4 movement prep, E3MOM
– Deadlift 5-4-3-2-1 (build in weight each set)
– 2-4 HSPUs or push-ups after each set
+
2 sets:
5-5-5 rows
B) CrossFit Open 18.4
21-15-9
– deadlifts 225/155 (135/95)
– handstand push-ups (hand release push-ups)
Then,
21-15-9
– deadlifts 315/205 (185/135)
– 50ft handstand walk (50ft bear crawl)
*9 min cap
- C) 3 sets for quality:
– 16 elevated banded psoas march
– 16 hollow rocks