9.12.22
Metcon
200m Run
1 min Spiderman Lunges with a Twist
1 min Banded Psoas March
1 min Bird Dogs – 3 sec hold at the top
1 min Fire Hydrants – hold for 3 secs/side
1 min/side RNT Split Squats – 3 sec hold at the bottom
1 min Banded KB Goblet Squats
1 min Spiderman Lunges with a Twist
1 min Banded Psoas March
1 min Bird Dogs – 3 sec hold at the top
1 min Fire Hydrants – hold for 3 secs/side
1 min/side RNT Split Squats – 3 sec hold at the bottom
1 min Banded KB Goblet Squats
Back Squat (In 18 mins complete: 6-5-4-3-2-2-2)
Crossfit Games Open 19.1 (Ages 16-54) (AMRAP – Reps)
Complete as many rounds as possible in
15 minutes of:
15 minutes of:
19 wall-ball shots
19-cal. row
Men throw 20-lb. ball to 10-ft. target
Women throw 14-lb. ball to 9-ft. target
Metcon
IN CLASS MOBILITY
In the time remaining complete:
90 secs/side Hip 90/90
90 secs/side Piriformis Stretch on post
In the time remaining complete:
90 secs/side Hip 90/90
90 secs/side Piriformis Stretch on post
Metcon
Optional Extra Work
AQAP complete 3 rounds of:
30/24 – 20/15 Cal Ski Erg
15/8 Strict HSPUs / Push Ups
15 GHD Sit Ups
Beginners can scale to 5 sets of 5 reps building to a heavy but perfect 5