Workout of the Day: Friday, 20-January-2023
Warm-up
Max Press Complex (5 Rounds for reps)
Every 2 min for 10 min Press Complex 70 % of Best from previous Week
1 Strict Press
3 Push Press
5 Push Jerks
Crossfit Games Open 20.2 (Ages 16-54) (AMRAP – Reps)
Complete as many rounds as possible in 20 minutes of:
4 dumbbell thrusters
6 toes-to-bars
24 double-unders
50-lb/35-lb dumbbells
Crossfit Games Open 20.2 Scaled (Ages 16-54) (AMRAP – Reps)
Complete as many rounds as possible in 20 minutes of:
4 dumbbell thrusters
6 hanging knee-raises
24 single-unders
35-lb/20-lb dumbbells
Mobility
Time Permitting
Roll your Lats, Glutes and Quads
Pigeon and Childs Pose
10 Push-up to Down Dog
Foam Roll Lats, Upper Back and Elbows on roller head through window stretch
3 Rounds
5 Strict Shoulder Press
6 Box Jumps
7 Pull-ups