Gymnastics Focus
*The Intent for Gymnastics days is to highlight and focus primarily on gymnastics and body weight movements to improve skill and stamina. *
2023 CrossFit Open Begins Thursday, February 16, 2023
• Utilize ZenPlanner to sign up for classes.
• Continue to wipe down all equipment touched.
• Please continue to bring your own water.
Review Warm-up and SOD: 6 min
Warm-up together
2 min row/bike
10 PVC PT > ATW > GM
:20 PVC lat/shoulder str
3x: push-up > dog
:20 Spiderman & pigeon
:20 rig squat grind
5 hanging shrugs w/ pause
10 BB front squats
-3 min prep-
SOD
In 10 min complete 2-3 sets of:
25 ft/leg ankle band lateral walks
15-20 Tubing/banded & PVC swimmers (https://www.youtube.com/watch?v=crwPTPh8DcQ)
10 Elevated single-leg glute bridges/leg (Mod: double leg) (https://www.youtube.com/watch?v=q4tbcohWf4k)
-2 min clean-up-
WOD Review: 5 min
-5 min prep-
WOD
AMRAP in 15 minutes of:
5/3 Muscle-ups or 5 Burpee to chest to bar pull-ups (Both RX) (Mod: Burpee to COB or Jumping PU)
25 Dubs (Mod: 50 Singles)
35 AKBS (53/35) (50+ 35/25)
45 Air squats
