WOD

Outcast CrossFit – CrossFit

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Warm-up (No Measure)

Ski erg 100m

Assault bike 10 cals

12 Tabata rds

Good mornings

20 double unders

10 lunges

7 kettlebells

20 Seconds

Jumping jacks

Childs pose

Sampson stretch

Spider man stretch

Knuckle drags

Mobility

30 Seconds

Wall stretch

Couch stretch

Pigeon pose

Chest stretch

PVC rack stretch

Ring shoulder distraction

Teaching

Power clean

Easy pull of the ground

keep arms extended

Stand tall

Elbows high and outside

Fast elbows

Drop under bar

Weightlifting

Power Clean (7×2 IWES)

Metcon

CrossFit Games Open 11.5 (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Power Cleans, 145# / 100#
10 Toes-To-Bar
15 Wall-Ball Shots, 20# / 14#

Cool down

Air dyne 3 min

FR- Low back /quads

LB- shoulders

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3655 E Patrick Ln suite 600 Las Vegas, NV 89120

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