CrossfitOpen Workout 20.3 Strategy, Breakdown, and Tips.
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SUGGESTED WARM UP:
3min Row/Ski, EMOM: 2 Inchworms w/ push up
Movement Prep: 1-2 rounds:
:30 Twited Cross stretch each side
10 S.Leg RDL each leg
:30 Pigeon Stretch on/off box (each side)
10 Banded walks forward, backward, left, right, Squats
10 Band Passthroughs
10 Banded Goodmornings
Workout Prep: at moderate pace then picking up speed:
10 Empty BB RDL
3-5 Handstand Kick ups to hold
8 DL at Light load (~135/95)
3 Wall Walks
6 DL at Moderate load (~185/125)
6 Handstand Push ups
4 DL at first set load (~225/155)
15' Handstand walk
1x:
3 DL at heavy load (~275/175)
5 Handstand Push ups
3 DL
10' Handstand walk
Rest then GO!
