Warm Up
3 Rounds for Quality
200m Run
10 L/10 R Single Arm Bottoms-up Kettlebell Press
10 Push-ups
15 Banded Good Mornings
Weightlifting
I. Every 1:30 mins x 7 sets: Overhead Squats
7 x 8 reps @ pick load
Take the bar from the floor. Start at 60% 1RM and build in weight over the 7 sets.
II. Virtual CrossFit Games 2021 Event 2
In 20 minutes : Deadlift
Work to a max 5 reps
Rest as needed
Conditioning
Choose a WOD Option you skipped from this week
Gymnastics
For Time
Option 1
5 - 3 - 2 - 1
Legless Rope Climb
Alternative Regular Rope Climb
Option 2
8 - 6 - 4 - 2
Strict Pull Ups
Cool Down
1 min Scorpion Stretch (L)
1 min Scorpion Stretch (R)
10 Cat & Cow
30 secs Child's Pose
30 secs Thread the needle (R)
30 secs Thread the needle (L)
30 secs Upward Facing Dog
30 sec Deep Forward Lunge (L)
30 sec Deep Forward Lunge (R)
30 secs Pigeon Pose (L)
30 secs Pigeon Pose (R)
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