Friday July 8, 2022

Warmup

2:00 Bike/Row

10/Arm OH Press

10 Tricep Ext.

10/Leg RDL

5 Squat w/ Forward Press

10/Side Fire Hydrants

10 Cat/Cow

 

Mobility

10 Squat to Stands

:20/Side Samson Stretch

:20 Downward Dog

10 Downward Dog Toe Taps

 

Skill/Strength

Back Squat 3-4x5 at 85% of 5 rep max

 

Three or four sets of five.  After each set of back squat, do a set of max effort matador dips (cap of 10 each set).  Modify the dips by doing box or bench dips, or by using a band.

 

WOD

CrossFit Open 15.5

 

Cal Row

Thrusters

27/21/15/9

 

F:  light db thrusters

P1/C:  95/65

P1.5:  75/55

P2:  45/35

Jacque Hagen