2 rounds easy as warm-up:
6 glute bridge to sit-up
12 alternating toe touches from plank
24 single-unders if you have a rope or 30 jumping jacks
*slow & controlled for the 1st 2
+
For time w/20:00 cap:
50 dual DB deadlifts, 50/35/hand
50 sit-ups
50 alternating box step-ups, 24/20
50 single-arm DB thrusters, 50/35
*can sub a light/moderate barbell, single DB/KB for the 2 DB movements, and/or alternating reverse lunges for the step-ups
+
5 sets of each:
10 band pull downs, 10-15 scap pull-up, 15-30 band pull-aparts, :30-:60 2-arm hang, 10-15 bent-over band rows (different variation than Mon) or :30-:60 supine plank or table hold
rest as needed
+
10:00-20:00 easy mobility
notes: starting with the for time piece again this week to finish out CrossFit’s Outside the Box Fundraiser, this will take longer than you might think, especially if you come out hot… take your time to fully recover from that before hitting the upper pull work