Tues – 19th

Pre Warm-Up
3 rounds
10 sit-ups
10 lunges
10 band pull apart
+
2 rounds
30 KBS

 

Warm-Up
Dynamic

 

Strength
A.) KBS Drills
A1.) 15-25 KBS OTMx8

 

B.) OHS Drills
B1.) Overhead Squat
1.) Work To A Heavy 5
2.) Drop to 85% for 1×12

 

WOD
CrossFit Open 12.1
7min AMRAP
Burpees

 

Video:
https://www.youtube.com/watch?v=UU9vmUk8jUg

 

Cool Down
1.) Row 1,000m
2.) 2min on each leg split practice
3.) Foam roll hamstrings and t-spine

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