Monday September 27, 2021

Warmup

PVC Pass Throughs

PVC PNF External Rotation Stretch

2 Rounds:

10 Wallball Cleans

10 Lunges

10 Kip Swings

Mobility

Couch Stretch :30/Side

Child’s Pose 1:00

Skill/Strength

EMOM 8:

1 power clean

1 hang power clean

2 front squats

As heavy as possible with good form.  Modify by doing 3 hang power cleans.

WOD

CrossFit Open 11.5

AMRAP 20:

5 power cleans (145/100)

10 toes to bar

15 wallballs

F:  10 kb swings, 15 situps, 20 air squats; reduce time

P1:  as written

P2:  95/65; hanging knee raises