Friday February 24, 2023

Warmup

High Knees (Down/Back)

10 Mountain Climbers

Butt Kicks (Down/Back)

10 Plank Shoulder Taps

High Toe Touch (Down)

Low Toe Touch (Back)

10 Cossack Squats

Carioca (Down/Back)

5 Inchworms

Reverse Lunge w/ Reach (Down)

Duck Walks (Back)

10/Side Leg Swings

3-5 Negative Pullups

Mobility

Thread the Needle :30/Side

Hamstring Rack Stretch

BB Warmup( Empty BB)

10 Good Mornings

5 Strict Press

5 Front Squats

5 Thrusters

WOD

CrossFit Open 23.2A

AMRAP 15:

5 burpee pull-ups

10 shuttle runs

*Add 5 burpee pull-ups after each round

Rx: Burpee pulls-ups

Scaled: Burpee only (no pull-up)

Immediately into 23.2B:

5 min to establish a 1RM thruster

*must be from the ground