Friday December 29, 2023

Warmup

1:30 bike/row

10 banded pull aparts

10 banded ext. pull aparts

10 banded overhead press

10 banded good mornings

10 banded bent over rows

10 banded upright rows

10/way line hops

3 air squats + broad jump (length of floor)

Mobility

Child’s pose 1:00

Piriformis stretch :30/side

Skill/Strength

For time:

20/16 cal ski

50 double unders

20/16 cal row

50 double unders

20/16 cal bike

50 double unders

Modify the DU by doing single unders or parallette jumps.

Or just use this time to practice double unders.

WOD

Karen

150 wallballs

Modify by reducing the reps to 100 or less.

Or…

CrossFit Open 13.3

AMRAP 12:

150 wallballs

90 double unders

30 ring muscle ups

Modify by doing bar MU or some pullup variation instead of MU, and by doing single unders instead of DU.