2 rounds easy as warm-up:
10 glute bridge to sit-up
10 alternating toe touches from plank
30 single-unders if you have a rope or 30 jumping jacks
*slow & controlled for the 1st 2
+
5 sets of each:
5-10 goblet/front/dual DB squats, 33X0
5-10 band pull downs, 5-10 scap pull-up, 10-20 band pull-aparts, :30-:45 2-arm hang, 10 bent-over band rows (different variation than Mon) or :30 supine plank or table hold
:90-2:00 rest
+
AMRAP in 10:00:
10 air squats
9 R arm snatches
10 push-ups
9 L arm snatches
*50/35 lb DB if you have one, if not use what you have that can be safely lifted from ground-to-overhead in one arm, or use a very light barbell or odd object w/both arms if needed…
+
10:00-20:00 easy mobility
notes: same initial pairing as last week, though squats are slower w/a new pause (maybe easier, maybe not?)… get creative with the pulling there, can look a band over door, branch, garage/basement rafter, etc. for the pull-downs, just make sure it’s secure… the AMRAP in week 1 of CrossFit’s Outside the Box Fundraiser (and eerily similar to our regularly scheduled Wed training), if you signed up be sure to enter you score @ games.crossfit.com