Warm-up
• 20 cal Air Bike
3 rounds:
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Downward Facing Dog
• 30 sec Upward Facing Dog
2 rounds:
• 10 PVC Good Mornings
• 10 PVC Overhead Squats
Core
• 30 V-ups
Conditioning
CrossFit Open 23.1
14 min AMRAP:
• 60 calorie Row
• 50 Toes-to-bar
• 40 Wall Balls 20/14#
• 30 Power Cleans 135/95#
• 20 Ring Muscle-ups
Cool-down
• 300 m Row (easy)
3 rounds:
• 10 PVC Good Mornings
• 5 Sit-up to Pike
• 5 Sit-up to Straddle
3 rounds:
• 30 sec Child’s Pose
• 30 sec Cat-Cow Stretch
• 30 sec Knees-to-Chest Pose
• 30 sec Reclining Butterfly Pose