WOD
Mobility
**Optional stretches to do outside, or prior to, class**
LXB (upper glute) Smash, Psoas Smash, Couch Stretch
5 e/side Alt Shinbox Thoracic Rotation (3sec pause each rep)
Shinbox Thoracic Rotation: https://www.youtube.com/watch?v=lYTc50zta00
Warm-up
2-3 Sets
12/10 Calorie Bike (70% effort)*
20′ Spiderman w/ Twist
10 Strict Knee Raises
20′ Burpee Broad Jump
20 Alternating Glute Bridge March
Glute Bridge March: https://www.youtube.com/watch?v=msfdrPWJ-9o
Conditioning
CrossFit Games Open 22.2 Rx
For Time (10 Minute Cap):
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
Deadlifts (225/155)
Bar Facing Burpees