Crossfit Open 17.4 WOD

Complete as many rounds and reps as possible in 13 minutes of:

• 55 Deadlifts, 225/155 lb.
• 55 Wall-ball shots, 20/14lb. ball to 10-ft. target
• 55-Calorie row
• 55 Handstand push-ups

Pre Crossfit Open 17.4 WOD Stretches

This will take approximately 5 minutes and 13 seconds

• Seated forward fold
• Downward facing dog
• Reclined spinal twist
• Extended puppy
• Pigeon

Post Crossfit Open 17.4 WOD Stretches

This will take approximately 8 minutes 36 seconds.

This one is going to require a band, so have that ready at your side.

• Criss Cross Arms
• Reverse Table Top
• Reclined Hamstring Stretch
• Reclined IT Band
• Eye Of The Needle
• Reclined Spinal Twist