WARM UP – MOBILITY
Dynamic joint warm up, hip and shoulder circles, air squats
Thoracic rotations/activations + overhead stretch
Pre-squat hip opener lunge
Scap pull-ups + beat swings
—
Movement standards and technique review for barbell thrusters and Rx & Scaled pull-ups
Partner up and warm-up for WOD
WOD A
CROSSFIT OPEN 19.5 (RX)
33-27-21-15-9 reps for time of:
Thrusters (95/65)
Chest-to-bar pull-ups
—
Time cap: 20 minutes
Add uncompleted reps to 20:00
— OR —
CROSSFIT OPEN 19.5 (SCALED)
33-27-21-15-9 reps for time of:
Thrusters (65/45)
Jumping pull-ups
—
Time cap: 20 minutes
Add uncompleted reps to 20:00
For jumping pull-ups, the bar should be set up so it is at least 6 inches above the top of the athlete’s head.
ACCESSORY
Cool down (5-7min easy bike), rollout, stretch shoulders and hips
