WOD NOTES:
Today’s workout is a slight twist on Open WOD 16.1
This workout will be sure to fire up those glutes and work your engine.
Maintaining strict pull ups will decrease your round count slightly but they will help you gain pulling strength for future efforts.
Fitness and Performance
Dynamic Prep
Band pec opener x 30 sec
Indian club circles x 12
Band hip opener x 30 sec
20 minute AMRAP
20 Front rack reverse lunges with SB
8 Burpees
6 Strict pull ups
CF Athletes
Dynamic Prep
Band pull aparts x 12
Mace 360’s x 12
Band hip opener x 30 sec
Engine primer
1000 m row
Every 250 m increase SPM +2
Then..
Specific warmup
3 minute AMRAP
8 Cal Assault Bike
6 OH walk lunges 115/75
4 burpees (practice your style)
2 C2B Pull ups
CrossFit Open 16.1
20 minute AMRAP
25 feet OH Walking lunges 95/65
8 bar facing burpees
25 feet OH Walking lunges 95/65
8 C2B Pull ups
