Tuesday December 20, 2022

Warmup

300m Row

10 Banded Pull Aparts

10 Banded Diagonal Pull Aparts

10 Banded Ext. Rotation Pull Aparts

10 Banded OH Press

10 Banded Good Mornings

10 Banded Monster Walks

Mobility

Wall Hinge Stretch :30

Banded Knight Stretch :30/Side

Skill/Strength

Push Press

3-4x3

WOD

Bench Press 15/12/9/6/3

Row 100m/200m/300m/400m/500m

12 minute time cap.  Do in heats so everyone has a spotter for the bench.

F:  light barbell

P1:  135/95

P1.5:  115/75

P2:  95/65

C:  155/105

BF:  185/115

Then (optional)…

CrossFit Open 12.1

AMRAP 7:

Burpees