Pic courtesy of The CrossFit Games. One week left in the CrossFit Open! Look for the big announcement this Thursday at 1pm local on the CrossFit Games website!
1 Min Bike
5 Inchworm + Air Squat
6 In-place lunges
Super Squat Hip Sequence – See video below, courtesy of Mobility WOD
Barbell Warmup: With an empty bar perform 5 reps of: Good mornings, Back Squat, Kang Squat
Increase weight ea set
Video courtesy of Catalyst Athletics. Today we want to keep the legs active so we’re ready to re-test out 5X5 next week. With the higher reps, aim to go lighter than you have over the last few weeks, but pick a weight that will make you work to keep stability in the later reps
12 Min AMRAP:
18/13 Cal Bike
24 Dual DB Lunge (50/35)
Video courtesy of CrossFit Branson. Demo for the Dual DB Lunge. And for the WOD, the 24 lunges are total, not per leg. Keep the DBs in farmer carry position. So, look to take the foot off the gas for the last cal or so on the Assault or Echo Bike so your legs are ready for the lunges. These lunges are in-place, but if you want to make them walking lunges, have at it.
DB weight -> 35/25 -> as needed
Couch Stretch – 2 Min per side
Banded hamstring Stretch – 1 Min per side
Video courtesy of CrossFit Federal Hill