Friday March 11, 2022

Warmup

2:00 Row/Bike

10 PVC Pass Throughs

10 PVC Around the Worlds

10/Arm DB Bent Over Row

10/Arm DB Lateral Raise

10 Scapula Pullups

10 Plate Hops

Mobility

Banded Shoulder Distraction :30/Side

Samson Stretch :30/Side

Downward Dog 1:00

BB Warmup

10 Elbow Rotations

10 Good Mornings

5 Presses

5 Front Squats

5 Thrusters

WOD

CrossFit Open 22.3

Time Cap: 12 minutes

21 Pull-ups

42 Double Unders

21 Thrusters (95/65)

18 Chest to Bar Pull-ups

36 Double Unders

18 Thrusters (115/75)

15 Bar Muscle-ups

30 Double Unders

15 Thrusters

RX: Round of 21 (95/65), Round of 18 (115/75), Round of 15 (135/85); Double Unders

Scaled: Round of 21 (65/45 & Jumping Pull-ups); Round of 18 (85/55 & Pull-ups); Round 15 (65/105 & Chest-to-Bar Pull-ups); Single Unders