Friday April 10, 2026

Warmup

1:30 bike/row

10/side RDL

10/side lateral raises

10/side front raises

10/side tricep extensions

10/side Gorilla rows

5 negative pushups

10 bird dogs

10/side fire hydrants

Mobility

Hamstring rack stretch :30/side

Skill/Strength

Deadlift warmup

WOD

CrossFit Open 11.2

AMRAP 15:

9 deadlifts (155/100)

12 hand-release pushups

15 box jumps

F:  12 KB SDHP; box pushups

P1/P2/C:  as written

Then (optional)…

30-45 dips in fewest sets possible

Ring, matador, box, bench.