Warmup

Jump Rope 3 Minutes

Hip Mobility Series
10 Down-dog Push-ups
10 Kettlebell Getups, alternate sides

Conditioning

CrossFit Open Workout 16.1

Registered Rx Athletes:

Complete as many rounds and reps as possible in 20 minutes of:
25ft Overhead Walking Lunge
8 Burpees
25ft Overhead Walking Lunge
8 Chest to Bar Pull-ups

Men lunge 95 lb.
Women lunge 65 lb.

If you are Masters or Scaled, check the CrossFit Games Open Workout page for details about modifications to the load or the movements.

Everyone else –

20 Minutes AMRAP

8 Alternating Lunges (in place)
8 Burpees
8 Alternating Lunges (in place)
8 Pull-ups

L4 – front rack double KB lunge 20/14, C2B pull-ups
L3 – front rack double KB lunge 18/12
L2 – Goblet lunge 24/16, ring rows if necessary
Lo/1 – Goblet or unweighted lunge, ring rows