18 DAYS UNTIL THE OPEN! / “.5 PREP B” WOD 2/22/21

Today we begin our final push towards the 2021 CrossFit Games Open. We’re going to spend the next two weeks loading and working on our gyms weaknesses before deloading the first week of of the Open March 7th and competing that Friday, March 12th. Take care of your bodies and train hard. We’ll see you in the gym!

Fitness – Strength – Community 


WARM UP:
400 M. Row
10 Y’s, T’s, & W’s
10 Reverse Fly’s
2 Rounds
10 Lunge w/ Pass Through
10 Good Mornings
10 Front Squat
5 Inch Worms + Scorpions
Then:
Mobility


WIN
SKILL:
4 Sets
3 T2B + 3 Pull Ups + 3 C2B Pull Ups
20 Hollow Rocks
LIFT:
EMOM 8
1 Front Squat
*Work to a heavy single.
WOD:
“.5 PREP B”
4 Rounds
15/12 Cal. Row
15 Thrusters (75/55) (65/45)
15 Pull Ups
*Rest 2 Min. Between Rounds.


FIT
SKILL:
3 Sets
8e S.L. Glute-Bridges
10 Bar Roll Outs
10e DB Alt. O.H Press
LIFT:
4 Sets
:30 Weighted Wall Sit
5 Broad Jumps
WOD:
5 Rounds
15/12 Cal. Row
15 KBS (53/35)
10 Box Jump Overs (24/20)
*Rest 2 Min. Between Rounds.


AT HOME
SKILL:
3 Sets
8e S.L. Glute-Bridges
20 Hollow Rocks
10 Weighted Push Ups
LIFT:
4 Sets
:30 Weighted Wall Sit
5 Broad Jumps
WOD:
5 Rounds
200 M. Run
16 Squat Jumps
16 Jumping Lunges
*Rest 2 Min. Between Rounds.

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