Monday December 19, 2022

Warmup

1:30 Bike/Row

10 Lunges

10 Squat Jumps

10 Dead Bugs

10 Cat/Camels

10 Kip Swings

Mobility

Banded Front Rack Stretch :30/Side

Banded Hamstring Stretch :30/Side

BB Warmup

10 Elbow Rotations

5 High Pulls

5 Muscle Cleans

5 Hang Power Cleans

5 Front Squats

Skill/Strength

Power Clean

Work up to something heavy, or just get warmed up for the workout.

WOD

CrossFit Open 11.5

AMRAP 20:

5 power cleans (140/100)

10 toes to bar

15 wallballs

F:  light barbell hang power cleans; situps; air squats

P1:  as written (this is the RX for this workout)

P1.5:  115/75

P2:  95/65; hanging knee raises