Justin

Warm Up Jumprope 3 minutes Then 2 Rounds of: Squat to Stand x 3 Prisoner Good Morning x 6 Bar Tap x 9 Workout of the Day Performance “CrossFit Games Open Event 19.2” View the scaling options here –> https://bit.ly/2SFYWk2 Beginning on an 8-minute clock, complete as many reps as possible of: 25 Toes-to-Bars 50 Double-Unders […]

Workout of the Day   In teams of 5, with only one teammate allowed per station, complete as many rounds and reps as possible in 30 minutes of: Station 1 – Run 150m + Double Under x 30 Station 2 – 1 Round of Strict Cindy or 1 Round of Strict Nate Station 3 –

Warm Up In teams of 3, complete 2 Rounds each of: Partner A – Row 250/200m Partner B – FLR on Floor Partner C – Hang from Pull Up Bar Workout of the Day A. 3 Sets Rope Climb x 1-2 (legless if possible) Alt Pistol x 8-10 L Sit x 20-30 seconds – (accumulate

Warm Up Jumprope 3 minutes Then 2 Rounds of: Walking Lunge x 20 steps Scap Pull Up x 5 Workout of the Day Performance and GPP A. 2 Sets 60 seconds each station: Station 1 – Couch Stretch Left Station 2 – Couch Stretch Right Station 3 – SA DB OH Walking Lunge x 20

Warm Up Row 3 minutes, Then 2 Rounds of: SA Ring Row x 5 per @ 2011 Ring Support w/ RTO x 15-20 seconds Alt Cossack x 10 Workout of the Day Performance A. Every 2 minutes, for 18 minutes (3 sets of each): Station 1: Muscle-Ups x Max Reps in 45 seconds (OR 3 Rolls

Warm Up EMOM for 6 minutes: Minute 1 – Jumprope 45 seconds Minute 2 – Prisoner Good Morning x 5 + Air Squat x 10 Minute 3 – Wall Walk x 2-3 Workout of the Day Performance A. 3 Sets HSPU x max reps in 30 seconds Double Under x max reps in 30 seconds

Warm Up 2 Rounds of: Row 20 Strokes (No Straps) Goblet Squat x 5 @ 4211 Supinated Hang 30 seconds Workout of the Day CrossFit Open 19.1 Complete as many rounds and reps as possible in 15 minutes of: Wallball x 19 (20/14lbs to 10/9′ target) Row 19 Calories OR Every 7 minutes, for 35

Workout of the Day In teams of 2, with 1 person working at a time, complete as many rounds and reps as possible in 30 minutes of: DU x 100 Row,Bike, or Ski 80 Cals Alt DB Snatch x 60 (50/35lbs) Box Jump Over x 40 (24/20″) Muscle Up x 20

Warm Up Jumprope 3 minutes Then 2 Rounds of: SA Bottoms Up KB 90/90 Carry x 50ft per SA Ring Row x 5 per @ 2111 3pt PVC Hinge x 10 Workout of the Day Performance and GPP A. 3 Sets TGU x 2-3 per Supinated Hang 20-30 seconds B. 3 Sets SA Farmer Carry