Monday, August 21, 2023
WOD
Warmup
Row, Ski or Bike - 3 mins
Activation
60 Rep Sequence Side Lying Book Openers DeadBug/Bird Dogs Side Plank Reach Thru Squat 3 Widths Single Leg Directional Hops
Prohab
Banded W's x10 Banded High Pulls x10 Banded Good Mornings x10 2 Rds
Strength
EMOM 8 mins Even: DL x3 Odd: Sumo DL x3
WOD
CrossFit Open 14.1 AMRAP 10 mins 30x DU 15x P Snatch (75/55)
Campfire Cooldown
Seated Side Bend Crossed Shin Archer Arms