Friday February 17, 2023

Warmup

300m Row

10 Banded Pull Aparts

10 Banded OH Press

10 Banded Good Mornings

10 Banded Monster Walks

10 Banded Straight Arm Pull Downs

10 Banded Hollow Body Pull Downs

Side Shuffle (Down/Back)

Knee Pulls (Down)

Quad Pulls (Back

Reverse Lunges (Down)

Duck Walks (Back)

10 Cossack Squats

5 Inchworms w/ Pushup

Mobility

Pigeon Pose :30/Side

Thread the Needle :30/Side

BB Warmup (Empty BB)

10 Elbow Rotations

10 RDLs

5 Muscle Cleans

5 Power Cleans

5 Front Squat

Bar/Ring Work

10 Ring Rows

10 Hollow Body Swings

5 Negative Pullups

5 Ring Dips

WOD

CrossFit Open 23.1

AMRAP 14:

60 calorie row

50 toes to bar

40 wallballs (20/14)

30 cleans

20 muscle ups

Rx: 135/95

Scaled: 95/65

Modify the toes to bar by doing hanging knee raises.

Modify the cleans by using lighter weight, doing hang cleans, or kb swings.

Modify the muscle ups by doing the most challenging pullup variation you can do.