Monday July 28, 2025

Warmup

1:30 bike/row

10 mountain climbers

10/side RDL

5 goblet squats

5/side 1/2 kneeling pallof press

10 scapular pushups

10/side plank pull throughs

 

Mobility

5 squat to stands

:20/side Samson stretch

10 shin switches

 

Skill/Strength

Box Back Squat 6x3

 

Moderate weight.  Sit briefly on the box – do not bounce.  Focus on speed.

 

Example:  https://youtu.be/MSMFgsK-dbY?si=3iaMyAj_lwcAhdaA

                       

 WOD

CrossFit Open 11.2

 

AMRAP 15:

9 deadlifts

12 pushups

15 box jumps

 

F:  KB SDHP; box pushups

P1:  155/100

P2:  115/75

Will Williams