Mobility, Activation & Warm-Up
Two sets of:
Banded Bird Dog (Leg Only) x 10 reps per side
Cat Cow Drill x 10 reps (add a band if you’d like)
Dead Bug x 10-20 reps
and finish with …
2 Minutes of Swivel Hips
A.
Every 90 seconds, for as long as possible…
Hang Clean + Jerk
Males start with
165 lbs on the barbell and add 10 lbs every set
Females start with
105 lbs and add 5 lbs every set
If you fail to make it more than 5 sets, stay at your last successful weight and perform 3 more lifts.
B.
“2014 CrossFit Regionals Event #4”
Complete rounds of 21, 15, 9, 6 and 3 reps for time of:
Strict Handstand Push-Ups
Front Squats (185/115 lbs)
Bar-Facing Burpees Over the Barbell