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-

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