Monday December 20, 2021

Warmup

15 Banded Good Mornings

10/Leg DB SL RDL

2 Rounds:

100m Row

10 Squat Jumps

10 Single DB Deadlift https://www.youtube.com/watch?v=qhbyMUADZUc

Mobility

Wall Hinge Stretch 1:00

Skill/Strength

Deadlift or Front Squat 6/4/4/2/2/2

Add weight each set as long as form allows.

WOD

Christine

3 rounds:

500m row

12 deadlifts (bodyweight)

21 box jumps

F:  21 kb swings instead of deadlifts

P1/P2:  as written

C:  1.5x BW deadlifts

The official RX for this workout is the P1/P2 weight.

Then (optional)…

CrossFit Open 12.1

AMRAP 7:

Burpees