Friday, 1/20

Warm Up

3 Rounds
6 Rev Hand Spider Lunges
12 Samson Lunges
6 Hanging Scap Retractions
12 Jump Squats

Prep (10 Minutes)
1×5 High Hang High Pull+5 High Hang Power Cleans
1×5 Hang High Pull+5 Hang Power Cleans
2×5 Power Cleans+5 Kip Swings+5 Wall Ball
1×5 Power Cleans+5 Knees to Chest+5 Wall Ball
1×5 Power Cleans+5 Toes to Bar+5 Wall Ball

CrossFit Open 11.5

AMRAP 20 Minutes
5 Power Cleans (145/100)
10 Toes to Bar
15 Wall Ball

Mobility

1 Min OH Band Stretch/side
1 min Single Leg flexion/side
1 Min Bretzel Stretch/side