PRE: Movement Standards

WOD: Partner Day! For time: 2 Rounds:

-400m Run (together)

-40 Russian KB Swings (70/53)

-30 SB Over the Shoulders

-30 Wall Sit DB Presses (35/20)

-30/24 Cal Bike/Row/Ski

-30 Hang Cleans (115/75)

-30 Shoulder to Overhead

-30/24 Cal Bike/Row/Ski

Buy-Out: 200 Sit-Ups

POST: Mobility

PRE: Movement Standards

WOD: "CrossFit Open 26.1" For time:

-20 Wall-ball Shots (20/14) -18 Box Jump-Overs (24/20)

-30 Wall-ball Shots -18 Box Jump-Overs

-40 Wall-ball Shots -18 Medicine-Ball Box Step-Overs

-66 Wall-ball Shots -18 Medicine-Ball Box Step-Overs

-40 Wall-ball Shots -18 Box Jump-Overs

-30 Wall-ball Shots -18 Box Jump-Overs

-20 Wall-ball Shots

*Time cap: 12 minutes

POST: 3 Rounds NFT: 2:00 Bike/Row, 20 Banded Terminal Knee Extensions (each leg), 12 Tempo Goblet Squats (5 sec down, light weight) 16 Alt. Reverse Lunges, 20 Sit-ups, 0:30 Plank/side

PRE: 3 Rounds: 200m Row, 8 Push-ups, 10 Alt. Reverse Lunges, 8 Box Step-ups, 0:20 Hollow Hold Then into… 2 Sets: 3 Wall Walks, 10 Air Squats, 0:20 Bike

WOD: For time:

-50/45 Cal Row

-5 Wall Walks

-40/30 Cal Row

-40 Sit-ups

-30/24 cal Row

-30 Box Step-ups (24/20)

-50 Air Squats

-30 Box Step-ups

-30/24 Cal Bike

-40 Sit-ups

-40/35 Cal Bike

-5 Wall Walks

-50/45 Cal Bike

POST: 2 Rounds: 0:45 Child’s Pose, 0:45 Seated Forward Fold, 0:30 Supine Twist/side