Mobilize, then:
Warm-Up Flow
4 Minutes Nasal Breathing Only Assault Bike/Row
Upper Body Band Warm-Up (15 reps each position)
4 Minutes Nasal Breathing Only Assault Bike/Row
25 Prone Plank Shoulder Taps
Lunge Matrix 10 reps per side
(Reverse Lunge, Lateral Lunge + Diagonal Lunge = 1 rep)
A.
Take 20 minutes to build to today’s 2-RM Bench Press
B.
13.2 CrossFit Open Event
Complete as many rounds and reps as possible in 10 minutes of:
5 Shoulder to Overhead (115/75 lbs)
10 Deadlift (115/75 lbs)
15 Box Jumps (24/20″)*