WARM UP – MOBILITY
Banded shoulder warmups + gymnastics warmups
Pistol warmups to bench/box etc.
WOD A
(15 mins total)
Alt. EMOM x 3 sets of each (6 mins)
1) 2-7 Muscle ups (ring or bar)
2) 8-14 Alt. pistols
–Rest 3 mins—
Alt. EMOM x 3 sets of each (6 mins)
1) 5-10 HSPU’s
2) 20-30 secs L-sit
—
-Choose progressions that will be challenging but sustainable for the 3 sets.
-MU’s & HSPU’s can be strict or kipping
-You may start on either couplet
WOD B
CROSSFIT OPEN 11.6 / 12.5 / 18.5
Complete as many reps as possible in 7 minutes of:
3 thrusters
3 chest-to-bar pull-ups
6 thrusters
6 chest-to-bar pull-ups
9 thrusters
9 chest-to-bar pull-ups
12 thrusters
12 chest-to-bar pull-ups
15 thrusters
15 chest-to-bar pull-ups
18 thrusters
18 chest-to-bar pull-ups
—
-If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.
Men use 100 lb. / Women use 65 lb.
ACCESSORY
1) 7-10 min easy row, ski or bike cool-down
—
2) 3-4 super sets:
15-20 Banded supinated low rows
10 Crossover WY negatives
15-20 Banded face pulls
-rest 60-90 secs-
