Thursday December 22, 2022

Warmup

1:30 Bike/Row

10/Leg RDL

10/Side Kneeling OH Press

5 Broad Jumps

5 Inchworms w/ Pushup

10 Glute Bridges

Mobility

Pigeon Pose :30/Side

Thread the Needle :30/Side

Skill/Strength

Deadlift 8/6/4/2

Add weight each set if possible.

WOD

CrossFit Open 13.2

AMRAP 10:

5 shoulder to overhead (115/75)

10 deadlifts (115/75)

15 box jumps

F:  light barbell

P1:  as written (this is the RX for this workout)

P1.5:  95/65

P2:  75/55

Then (optional)…

CrossFit Baseline

500m row

40 squats

30 situps

20 pushups

10 pullups

F:  box pushups; ring rows

P1/P2:  as written

C:  500m ski erg; 40 pistols; 30 GHD situps; 20 handstand pushups; 10 bar muscle ups