WARM UP – MOBILITY
1) Shoulder circles, rotations, cat-cows, scorpions etc.
2) Hip circles, windshield wipers etc.
3) PVC thoracic & shoulder openers, into OHS drills
4) Ring rows (practice false grip) + bench dips
WOD A
10 mins to warmup:
– Build in your overhead squats: build in sets of 3-5 reps, getting slightly heavier than your WOD weight
– Warmup some muscle ups or your pull-up / dip progressions
WOD B
CROSSFIT OPEN WOD 11.4
10 min AMRAP:
60 Bar Facing Burpees
30 Overhead Squats 120/90lb
10 Ring Muscle Ups
—
– Score = total reps
CROSSFIT OPEN WOD 11.4 (SCALED)
10 min AMRAP:
60 Bar facing burpees
30 Overhead Squats 95/65lb
20 Pull-ups
20 Dips
—
– You can break the pull-ups & dips up into 5/5, 5/5, or however you need
WOD C
Choose one of the following…
Score = lowest round of cals. Everyone goes off the main clock, reset your machine each time.
TABATA ROW
TABATA SKI
TABATA BIKE
ACCESSORY
2-3 Sets:
8-10 PVC dislocates (add a small plate or two if needed, and lay face down to isolate shoulders)
– rest 60-90 secs –
