Thursday May 18, 2023

Warmup

1:30 Bike/Row

10 Banded Pull Aparts

10/way Banded Diagonal Pull Aparts

10 Banded Ext. Rotation Pull Aparts

10 Banded OH Press

10 Banded Good Mornings

10/side Banded Monster Walks

10 Lunge Jumps

10 Bird Dogs

Mobility

Child’s Pose 1:00

Pigeon Pose :30/side

Skill/Strength

Press

1x3 at 70%

1x3 at 80%

1xAMRAP at 90%

WOD Primer

2 Rounds:

:20 Handstand Hold (on wall)

6 DB Snatches

4 Box Jumps

WOD

CrossFit Open 22.1

AMRAP 15:

3 wall climbs

12 DB snatches (alternating r/l)

15 box jump overs

Choose your own DB weight (50/35 is RX)

F: 5 light barbell shoulder to overhead instead of wall climbs; KB swings instead of DB snatch

P1/P2/C: as written