18.4

Another fun one. All the Open workouts this year have been different, new and challenging. I personally am dreading this one because Handstand Push-Ups are a big weakness for me but that’s no ones fault but my own for not training it more. As a workout though I think this is a great throwback to a classic workout with a big level up on the second half. It’s going to be a fun one to do and watch. Please be sure to review the standards for both the Rx’d and Scaled divisions. There are some major changes that happened so please review the changes.

CrossFit Las Cruces
3/16/18

3x500m Row

18.4
21-15-9
Deadlifts (225/155)
HSPUs
21-15-9
Deadlifts (315/205)
50′ HS Walk

18.4 Open Prep
3x500m Row

Check HSPUs Standards and measurements and ensure you are comfortable meeting the requirements

Mobilize! Lats and Triceps. Both Lats and Triceps need to be as open as pissible because as soon as these shorten then you will start missing extension on your HSPUs.

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