Monday 1.24.22

**We will be doing the CrossFit Total on Wednesday this week for our maxes. πŸ™Œ Looking for a high cardio workout for today, with minimal soreness. Adjust the workout as needed.

**Also, starting to put in some real work on skills with the Open coming!! Let us know what you would like to concentrate on, and we’ll work it into the programming. We will also be doing some repeat Open workouts πŸ’ͺ

WARMUP

8 min AMRAP

1 min cardio

3 inchworms w push-up

10 Air Squats

5 KB DL

5 KBS (light)

Then…

:30 Deep Squat Hold

:30 Hamstring Stretch

:30 Pigeon per side

3 min foam roll

SKILL

Double Under Practice

3x 1 min

:20 High Singles

:20 Double Taps

:20 Double Unders or Attempts

Handstand Practice

3x 1 min

**If you can do double Unders well, work on triples or unbroken sets

On the break from Doubles, work on handstands: holds, HSPU, wallwalk, etc.

WOD

3 Rounds:

5 min Bike for Cals

100 Double Unders

50 Russian KB Swings 53/35

30 Air Squats

*Strict Cap 30 min

**2 scores: total cals on the bike and time completed**

STIMULUS:
Duration: Long
Weight: Moderate
Skill: High
Volume: High

OPTIONAL POST WOD

Accumulate:

200’ Farmers Carry

50’ Handstand Walk (sub Bear Crawl)

50’ Broad Jumps (landing lightly to avoid knee pain!)