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Monday

Stretch:

2min seated straddle, 1min pigeon both legs, 1min lizard both legs, 1 min twisted lizard both legs.

Warm Up:

2 rounds, at a moderate pace.

10 walk lunes (no weights) 

4 Toes to bar

4 DB cleans (at the weight you are using in the WOD)

4 pull ups

 

CrossFit Opens 17.2

Complete as many rounds and reps as possible in 12 minutes of:

2 rounds of:

  50-ft. weighted walking lunge

  16 toes-to-bars / Knee raises

  8 power cleans

Then, 2 rounds of:

  50-ft. weighted walking lunge

  16 bar muscle-ups / chin over bar pull up

  8 power cleans

Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.

 

Men use 22.5kg Rx dumbbell or 15kg scaled

Girls use 15kg Rx dumbbell or 10kg scaled

 

Here are some great tips...