Workout of the Day (WOD)

Prep Equipment required: Foam roller, medium band 1) Foam Roll Adductors + Quads x 60s each 2) Adductor Rockback Stretch x 60s each side 3) Biphasic Hip Flexor Stretch 60s each side 4) 3 Rounds: – 10 Ft Elephant Walk – 10 Band Front Squats – 100 Meter Run A. For Time: 28-21-14-7 Cal Row/Bike/Ski

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PrepEquipment required: Foam roller, light/medium band, light KB1) 1 Round: A.Close Grip Bench Press1/9 x 3 @50% B.AMRAP1510 Hand Release Push-ups10 each Band Iso Bent Row10 T2B10 Ring Row w Rotation L2: (Hyrbid Push-ups) (Hanging Knee Raise)L1: (Box Push-ups) (Weighted V-ups) C.Low Angle Banded Facepull3 x 30. Rest 60s

Prep Equipment required: Foam roller, light/medium band, light KB 1) 1 Round: – 60s each Foam Roll Adductors & Quads – 60s each Biphasic Hip Stretch 2) 2 Rounds: – BP Big Three 3) AMRAP 4: – 20 Ft Bear Crawl – 5 Banded Front Squats – 5 each Goblet Reverse Lunges 4) Air Bike

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Prep1) Foam roll wherever you need it2) 3 Rounds: A.AMRAP 30 WITH A PARTNER1K Row30 Front Squats (115/75)2K Bike20 Pull-ups Rx+:(135/95) (C2B Pull-ups)L3: (95/65)L2: (75/55) (Band Assisted Pull-ups)L1: (600 Meter Row) (35/25 Goblet Squat) (1200 Meter Bike) (Ring Rows) B.CooldownPick 1 or 2 from the below

CrossFit Open 23.3 TBA

PrepEquipment Required: Foam roller, barbell1) 1 Round: A.Power Clean + Squat Clean6 x 2+1 every 60s B.EMOM16Min 1: 100 Meter Sled PushMin 2: Max Box Jump Step-downsMin 2-4: Rest L1: Box Step-ups)*Sled Alternate:50s Bike C.Pistol Bottom of the squat hold3 x 10-15s each. Rest 30sL1: Use assistance grabbing forward onto Rings or Squat Rack

Prep Equipment required: Foam roller, medium/light band, light KB 1) 1 Round: – 60s each Three-way Thoracic Spine Foam Roll & Foam Roll Glutes – 3 each Spiderman Lunge 2) 3 Rounds of: – 5 each Tall Kneeling KB Halo – 5 Goblet Squat – 5 5 KB RDLs – 30s Jump Rope Practice A.

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Prep Equipment required: Foam roller, light KB, medium/light band 1) 1 Round: – 60s each Foam roll Thoracic & Lats – 5 Upward to Downward Facing Dog + Toe Touch 2) 2 Rounds: – 5 each Tall Kneeling KB Halo – 5 each Thoracic Rotations 2) AMRAP 5 at a slow pace: – 4 Yoga

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Prep Equipment required: Foam roller, light/medium band, light KB 1) 1 Round: – 60s each Foam Roll Glutes & Hamstrings – 2 each Spiderman Lunge 2) 2 Rounds: – 10s each Bird Dog Hold – 10s each Star Plank – 10s Curl Up 3) AMRAP 4: – 2 each Shin Box + Hip Lift –

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Prep Equipment Required: Foam roller 1) Foam roll wherever you need it x 60s each side 2) 3 each Spiderman Lunge 3) 4 Rounds: – 3 Yoga Push-ups – 5 each Bodyweight Lunges – 10 Air Squats A. For Time With A Partner 100 Wall Balls (20/14) 800 Meter Run carrying medball 60 Curtis P’s

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CrossFit Open 23.2 TBA

Prep Equipment Required: Foam roller, plyo box, barbell 1) 1 Round: – 60s each Foam Roll Hamstrings & Lats – 5 each Spiderman Lunge 2) 2 Rounds: – 10s each Side Plank Clamshell – 10s each Deadbug 3) 1 Round: – 30s Barbell Ankle Stretch – 30s Barbell Front Rack Stretch 4) 2 Rounds: –

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Prep Equipment required: Foam roller, light KB 1) Foam Roll Adductors + Quads x 60s each 2) Adductor Rockback Stretch x 60s each side 3) Biphasic Hip Flexor Stretch 60s each side 4) 3 Rounds: – 20 Ft Bear Crawl – 5 each Split Squats – 10s Hollow Hold 5) Rowing Drills A. For Time

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Prep Equipment Required: Foam roller, light band, light KB 1) 1 Round: – 30s each Three-way Thoracic spine Roll – 60s each Biphasic Lat Stretch 2) 2 Rounds: – 5 each Tall Kneeling KB Halo – 5 Superman Rows 3) AMRAP 5: – 10 Scap Pull-ups – 10 Band Pull-aparts – 10 Single Straight Arm

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