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Renee February 16 CrossFit Lite (Open Prep) WORKOUT 13.2 AMRAP 10:00 5 Shouder to OH (@115/75) 10 Deadlifts (@115/75) 15 Boxjumps (@24”/20”)

General dynamic work: 2 rounds: T spine rounding & flexion exercise x 5 (toe touches) Inchworm walk outs and back x 5 (walk slowly with the hands) Scap pushup x 5 Rotate to side plank (hold open position up to ceiling for 10- 15 seconds) Scap pushup x 5 Rotate

Warmup: Running Drills 2 rounds: 10 dowel passes 10 active shoulders > beat swings 5 inchworms w/pushup 10 goblet squats 10 minutes kipping pullup practice WOD: 5 minute CINDY: 5 ring rows/ 5 pullups 10 pushups 15 squats 3 minutes shuttle runs EASY 1 minute rest 5 minute CINDY: 5

Warmup: 5 minutes: Do 5 calories ski Switch with partner(s) on your rest: Dowel pass throughs x 5 & inchworm w/ pushups x 3 Skill Work: 15 minutes: Skin the Cats Partner WOD: Accumulate as many rounds as possible, alternating rounds for 25 minutes: 21-cal. row 12 hand release pushups

Warmup: Dynamic Mobility Quick clean and jerk review: Do 5 sets of 5 reps clean and jerk, working on barbell CYCLING. KEEP THE BAR CLOSE on the way down. WOD: Record total number of reps for each round, or just a smiley face! 30 seconds on, 30 seconds rest 3