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!