Warmup: 10 calories ski 10 dowel passes 1 wall climb 10 active shoulders 10 calories ski 10 dowel passes 1 wall climb 10 beat swings Skill: Handstands with Sarah! WOD (23 minutes): 7 minute ASCENDING ladder: 1 shuttle run 1 knees to elbow 1 dumbbell push press 2 shuttle runs…
Warmup: Medball Pass warmup with partner! Strength: EMOM x 15: 1) 5 pushups to a barbell (in a rack) + 10 second FLR hold on last rep 2) 30 second farmers carry with kettlebells 3) Overhead mobility drill with foam roller x 30 seconds WOD: 3 rounds for time of:
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
Workout: 16.4 AMRAP 13 minutes: 55 deadlifts 155/225 55 wall balls 14lb 9ft/20lb 10ft 55 calorie row 55 handstand push-ups
Warmup: Get out a: KB for deadlifts Box for step ups A Machine for calories WOD: EASY CONDITIONING SESSION. Should be able to move continuously, not so fast that you have to take breaks, but stop for water as needed 🙂 45 minutes easy: 50 calories (damper 1) 50 ft
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