Monday July 15, 2024

Warmup

1:30 bike/row

5 1 ¼ air squats

10 cossack squats

10/side RDL

10/side OH press

10/side bent over row

:20 plank

10 scapular pushups

10 glute bridges

Mobility

Banded shoulder distraction :30/side

Banded hamstring stretch :30/side

Skill/Strength

Strict Pullups 4-5x8

Add weight if possible.  Modify by using a band and resisting as much as possible on the negative. 

WOD

CrossFit Open 11.2

AMRAP 15:

9 deadlifts (155/105)

12 hand-release pushups

15 box jumps

F:  double DB deadlift; box pushups

P1/P2/C:  as written

Or…

CrossFit Open 13.2

AMRAP 10:

5 shoulder to overhead (115/75)

10 deadlifts (115/75)

15 box jumps

F:  double DB shoulder to overhead and deadlift

P1/P2/C:  as written

Or…

Diane

Deadlifts (225/155)

Handstand Pushups

21/15/9

F:  double DB deadlifts and box pushups 30/20/10

P1/P2/C:  as written