CrossFit
DB Open WOD 16.1
AMRAP in 20 minutes
25 foot 2 DB Overhead Walking Lunges (50/35 lb)
8 Bar Facing Burpees
25 foot 2 DB Overhead Walking Lunges (50/35 lb)
8 Chest-to-Bar Pull-Ups
Purpose and Desired stimulus:
– open WOD tester
MFit
Warm up:
1 min bike
Bottom squat rot x5e
Banded SA OHP x10e
Burpee to target x5e
4 Rounds in a continuous circuit:
A1. DB Contralateral Lateral step up x8-10e
A2. Banded lateral walk x12-15e
A3. Top to top seated OHP x6-8e
Conditioning: 4 REFT
12/10 cal bike
16 Wall balls
8 Burpee box jump over
rest 1:30
Mobility:
10 90/90e
Lizard pose 1 min e