Prep
Equipment Required: foam roller, blue band
1) Foam Roll Lats & Glutes
2) Dynamic Pigeon Pose 10 each
4) AMRAP 6:

• 3 Inchworms with push up
• 6 Box jump step down
• 9 Banded Good Morning

A1.
1 1/4 Glute Hip Thrust
1/4 x 12-15
OT2M

• 1 + 1/4 rep = 1 rep
• 1 warm-up set, 4 work sets at the same weight
• Goal: Use one light to moderate weight for all 4 sets

A2.

CrossFit Open 21.2 workout
For time:
10 dumbbell snatches (50/35#)
15 burpee box jump-overs (24/20)
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs
Time cap: 20 min.

B.
Heat 2 Open 21.2

C. (Finisher after class)
Hollow Hold
-Accumulate 2:00