Friday March 7, 2025

Warmup:

1:30 bike/row

10 banded pull aparts

10 banded ext. pull aparts

10/side banded diagonal pull aparts

10/side overhead press

10 goblet squats

5/side thruster

Scapular pull-up

 

Mobility:

10 Foam roller overhead pull over https://www.youtube.com/watch?v=jZ1WNCfmTLE

Banded front rack stretch :30/side

 

WOD:

CrossFit Open 25.2 (repeat 22.3)

(22.3 repeat) For time:

21 pull-ups
42 double-unders
21 thrusters (weight 1)

18 chest-to-bar pull-ups

36 double-unders
18 thrusters (weight 2)

15 bar muscle-ups
30 double-unders
15 thrusters (weight 3)

Time cap: 12 minutes

RX: 95/65; 115/75; 135/85

Scaled: 65/45; 85/55; 105/65; jumping pull-up, pull-ups, chest to bar pull-ups; single unders

Will Williams