4 sets:
20 Dumbbell box step-overs. You choose the weight, challenge yourself here. Each set of 20 does not need to be unbroken

Rest as needed between sets.

Then

2:00 / side Pigeon stretch on a box

2:00 / side couch stretch

5 sets de 10-8 reps
40%-60% de 1 RM de Deadlift

Tempo 1032

Lepopäivä

Friday
CrossFit open 19.2!!!

Today is all about the open

10RFT
2 Turkish Get Ups (ea)
10m Bear Hug Lunge Walk

Next training camp will be held 8-9.4.2017 in Netherlands. Price is $392 (including VAT) and you can join by paying the seminar. More info here: https://www.wodconnect.com/the-system/seminars/2641

3-4 sets for quality:
10/10 Single Leg weighted hip thrust (Shoulders on a bench) (Light Weight, focus on getting a good squeeze at the top)
10/10 Single Leg Romanian Deadlift (Holding DB or KB in opposite side of the leg planted)
5 wall walks
:30/:30 Side plank

5 Rounds:

5 Burpees
15/10cal
5 Burpees

*Rest 1min between rounds

M)
WT
Pull - 2 Rounds of
3 Weighted Pull Ups, 6 Pull Ups, 12 Banded Pull Ups
25 Banded Row
3 Weighted Chin Ups, 6 Chin Ups, 12 Banded Chin Ups
25 Banded Drag Curls

BC
3 Rounds
5 Sumo Deadlift High Pull
10 Reverse Banded Deadlift
20 Banded Shrugs
200 M. Run

F) Rest Day