Friday, February 25 2022

OPEN WOD 22.1

Complete as many rounds as possible in 15 minutes of:

3 Wall Walks

12 Dumbbell Snatches 50/35 55+/Teens 14-15 35/20

15 Box Jump-Overs 24/20"

Scaled = Scaled wall walks, 35/20 dumbbell, may step on box jump-overs

Foundations = 3 Bear Crawls, 20/10 dumbbell, 12" box step-overs

For complete movements standards and workout details, click here.

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Arrive early to warm-up on your own!

3-5 minutes of light jogging or biking

3-4 minutes of general stretching

Inch worm into 10 second plank hold, inchworm into 10 shoulder taps, inchworm into 3 push-ups, 10 second handstand hold on wall

3 cycles of spiderman stretch on each side, 3 cycles of cat/cow, 10 second bird dog hold on each side, PVC pass throughs and helicopters, 10 active/inactive shoulders on pull-up bar or rings

4 DB deadlifts with each arm, 4 alternating box step-ups

4 DB SDHP each arm, 4 alternating step-up and over

4 DB S2O each arm, 4 box jump overs (practice standard)

8 alternating DB snatch (practice standard)

Then,

1-2 rounds of 1 wall walk

6 alternating DB snatch

6 box jump overs

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We will be performing OPEN WOD 22.1 for record in class all day today! Get signed up at games.crossfit.com and come throw down CFHSV style!

Learn more about the Open here!

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