Prep
Equipment required: Light/medium band, plyo box
1) Foam Roll Lats, Hamstrings & Glutes x 60s each.
2) 1 Round:
– 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