CrossFit – Fri, Jan 6
Warm-Up
<p>AMRAP X 7<br />10 Up-Downs<br />20 Plank Shoulder Taps<br />10 Kip Swings<br />10 Samson Lunges</p>
Skill/Strength
“Open Prep 1” (5 Rounds for reps)
<p>EMOM X 10<br />Minute 1: 10 T2B (Level up-14 T2B)<br />Minute 2: 3 Wall Walks (Level up- 4 Wall Walks)</p>
Metcon
CrossFit Games Open 17.2 (AMRAP – Reps)
12 Minute AMRAP
2 rounds of:
50-ft. weighted walking lunge
16 toes-to-bars
8 power cleans
Then 2 rounds of:
50-ft. weighted walking lunge
16 bar muscle-ups
8 power cleans
M: 50-lb. dumbbells
F: 35-lb. dumbbells
* alternating between toes-to-bars and bar muscle-ups every 2 rounds
Cooldown
<p>:30 Forearm Stretch/Side<br />1:30/side banded lat stretch</p>