WARM UP – MOBILITY

Pull out a barbell and a green band

Big dynamic full body joint warm-up
2 rounds:
12-15 Banded good mornings / Barbell good mornings
6-8 Scorpions / Cobra push-ups
10-15 Hollow rocks

10-15 Glute bridges

Green band P-chain + Pec stretches

Review / Warm-up deadlifts and bar facing burpees

Partner up and warm-up for WOD A (2 heats, count / judge for each other)
*Warm-up Deadlifts to 15-30lbs over your chosen WOD weight for 2 sets of 3-4 “touch and go” reps

WOD A
CROSSFIT OPEN 22.2 RX
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for time of:
Deadlifts
Bar-facing burpees

225/155-lb barbell

Time cap: 10 minutes
(For Zen Planner, score is 10:00 + uncompleted reps)
— OR —
CROSSFIT OPEN 22.2 SCALED
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for time of:
Deadlifts
Bar-facing burpees

135/95-lb barbell

Time cap: 10 minutes
(For Zen Planner, score is 10:00+ uncompleted reps)

ACCESSORY
In remaining class / accessory work time:
3 rounds for quality:
6-8/leg SLRDL @3,1,1,1 (hold DB in opposite hand to working leg)
8-10/arm Bench supported bent over rows @3,0,X,1
15-20 Seated weighted trunk twists (L+R=1)

  • rest as needed between movements/rounds

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