Monday July 31, 2023

Warmup

1:30 Bike/Row

2 Rounds:

:30 Double or Single Unders

10 Mountain Climbers

:30 Right Side Plank

10 Kip Swings

:30 Left Side Plank

10 Squat Jumps

Mobility

Banded Shoulder Distraction :30/Side

Samson Stretch :30/Side

Skill/Strength

Overhead Squat or Front Squat 4-5x3

WOD Primer

2 Round:

3 Negative Pullups

3 Barbell Squats

10 Single or Double Unders

WOD

2021 CF Games Event 11 (BHCF version)

AMRAP 13:

10 pullups

10 barbell squats

30 double unders

F:  ring rows; PVC or empty bar OHS (or kb goblet squats); single unders

P1:  overhead squat 95/65

P1.5:  overhead squat 75/55

P2:  front squat 95/65

C:  chest to bar pullups; single arm db overhead squats (50/35); unbroken DU

In anticipation of the CrossFit Games, this week we will be doing the 2021 CF Games (modified BHCF version) workouts.  If the 2023 CF Games workouts allow, we will do them next week.