Friday December 24, 2021

Warmup

1:30 Bike/Row

10 Banded Pull Aparts

10 Banded OH Press

2 Rounds:

10 Scapular Pullups

10 Mountain Climbers

:20 Plank

10 (Total) Partner Wallballs  https://www.youtube.com/watch?v=GGTtIhbzqcM

*Omit the burpee

Mobility

Pigeon Pose :30/Side

Banded Shoulder Distraction :30/Side

Skill/Strength

Strict Weighted Pullups 4-5x5

Use the weight vest or belt if possible.  Otherwise, do unweighted strict pullups.  Modify by using a band or by doing 2x ring rows.

Then, spend some time warming up thrusters. 

WOD

Fran

Thrusters

Pullups

21/15/9

F:  wallballs and ring rows 30/20/10

P1/C:  95/65

P2:  75/55

Or…

CrossFit Open 15.5

Cal Row

Thrusters

27/21/15/9

F:  wallballs instead of thrusters

P1/C:  95/65

P2:  65/45

Classes at 530am, 830am, and 11am.  All other classes are cancelled. 

Merry Christmas from Black Hills CrossFit!