Tuesday December 21, 2021

Warmup

1:00 Bike/Row

10 PVC Pass Throughs

:20/Side PVC PNF External Rotation

2 Rounds:

8/Arm Bottoms Up KB OH Press

6 Squat w/ Forward Press out (Perform a goblet squat, while in bottom of squat press KB straight out)

8 No Pushup Burpee

Mobility

Downward Facing Dog :30

Downward Dog Toe Taps x 10

Skill/Strength

Overhead Squat 4-5x3

Or you may do front or back squats instead. 

WOD

CrossFit Open 11.4

AMRAP 10:

60 bar-facing burpees

30 overhead squats

10 muscle ups

F:  30 burpees; 20 kb goblet squats; 10 ring rows or pullups

P1:  95/65; 15 chest to bar pullups instead of MU

P2:  75/55; 15 regular pullups instead of MU

C:  120/90

Modify the OHS by reducing the weight and/or by doing front squats. 

The official RX for this workout is the Comp weight.

Then (optional)…

CrossFit Baseline

500m row

40 air squats

30 situps

20 pushups

10 pullups