WARM UP – MOBILITY
Laps of rig + dynamic stretch (add in some inch worms, broad jumps, & hollow rocks)
–
** Grab a light DB **
Warmup:
DB snatches
Box step-ups / overs
Wall walks
Box jump overs
–
2 heats for the WOD; partner up and count reps / judge for each other
WOD A
CROSSFIT OPEN WOD 22.1 (RX)
15 min AMRAP:
3 Wall walks
12 Alt. DB snatches 50/35lb
15 Box jump overs 24/20″
—
– Step-down mandatory on box jumps
– Score = total reps
CROSSFIT OPEN WOD 22.1 (SCALED)
15 min AMRAP:
3 Scaled wall walks
12 Alt. DB snatches 35/20lb
15 Box jump overs or step overs 24/20″
—
– Score = total reps
ACCESSORY
1) 3 Super sets:
8-10 Arnold press
12-15 Lateral raises
8-10 Upright rows
– rest 1:30-2 mins –
—
2) 3 Super sets:
8-10 SA DB or KB bent over rows /side
Max supinated band pull-aparts
– rest 1:30-2 mins –
