Choose your own poison, but consider the workout you're about to do and warm up accordingly.
CROSSFIT OPEN WOD 23.1
Complete as many reps as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots
30 cleans
20 muscle-ups
♀ 14-lb ball to 9-ft target, 95-lb cleans
♂ 20-lb ball to 10-ft target, 135-lb cleans
Scaled Version:
♀ 10-lb ball to 9 ft, hanging knee raises, 65-lb cleans, chin-over-bar pull-ups
♂ 14-lb ball to 10 ft, hanging knee raises, 95-lb cleans, chin-over-bar pull-ups
BODYBUILDING WORKOUT
Routine 2b: Legs
- Barbell Front Squat (4 x 8-12 reps)
- Weighted Lunges (4 x 8-12 reps)
- Hack Squat or Leg Extensions (4 x 8-12 reps)
- Leg Curls (7 x 8-12 reps)