Prep

Equipment required: Light/medium band, plyo box

1) Foam Roll Lats, Hamstrings & Glutes x 60s each.

2) 1 Round:

– 3 each Spiderman Lunge

– 5 Upward to Downward Facing Dog w Toe Touch

3) 3 rounds:

– 20ft Bear Crawl

– 5 each Banded Bird Dog

– 5 Banded Overhead Goodmorning

– 5 each Box Step-ups

4) Review all movements and scaling options

A.

Metcon Prep

2 Rounds:

1 Wall Walk

3 each alt. DB Snatches

5 Box Jump Overs

– Goal: Increasing pace as you move through

B.

CrossFit Open 22.1

AMRAP 15

3 Wall Walks

12 alt. DB Snatches (50/35)

15 Box Jump-Overs

– Goal: Find a good pace that you can sustain and increase in the final minute. 5+ rounds

L3: (40/25)

L2: (30/15)

L1: (Plank Walk-outs) (20/10) (Box Step-ups)

C.

Recovery

5:00 easy cardio