Friday May 19, 2023

Warmup

2 lap or 1:30 Bike/Row

High Knees (down & back)

10 Air Squats

Butt Kicks (down & back)

10 Mountain Climbers

High Toe Touch (down)

Low Toe Touch (back)

10 Glute Bridges

Carioca (down & back)

10 Hollow Body Rocks

Reverse Lunges (down)

5 Inchworms + 10 Duck Walks (back)

Mobility

T-spine Stretch 1:00

Banded Knight Stretch :30/side

*Alternated stretches if there aren’t enough foam rollers or T-spine stretchers

Skill/Strength

45 toes to bar in fewest sets possible

Modify by doing hanging knee raises or GHD situps.

Then, spend some time warming up overhead squats.

WOD Primer

2 Rounds:

1 Lap

3 Front Squats or OH Squats

WOD

Nancy

5 rounds:

400m run (3 laps)

15 overhead squats

Modify the OHS by doing a front, back, KB goblet squat, or wallballs.

Modify the run by rowing 450m each time.

F: reduce volume (e.g., 4 rounds, 2 laps, 10 squats, etc.)

P1/C: 95/65

P1.5: 75/55

P2: 45/35

Then (optional)…

CrossFit Open 12.1

AMRAP 7:

Burpees