Wednesday May 17, 2023

Warmup

1:30 Row/Bike

10 Squat Jumps

10 Bird Dogs

5/side SL Glute Bridge

5 Sit-up w/ Plate (full extension at top)

20 Plate or Line hops

20 Calf Raises

:30 Ring Hold

Mobility

10 Squat to Stand

:20 Samson Stretch

10 Downward Dog Toe Taps

10 Shin Switches

Skill/Strength

Back Squat

1x3 at 70%

1x3 at 80%

1xAMRAP at 90%

WOD Primers

19.1 Primer

2 Rounds:

3 wallballs

5 cals

15.3 Primer

2 Rounds:

3 ring dips

3 wallballs

10 double unders

WOD

CrossFit Open 19.1

AMRAP 15:

19 wallballs

19 cal row

Or…

CrossFit Open 15.3

AMRAP 14:

7 muscle ups

50 wallballs

100 double unders