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MONDAY 190715

Warm-up:

Individual…

Bike 3 minutes
15 Banded Hamstrings

Group…

Static Hang x As Many Seconds as Possible
Wall Sit x 60-90 seconds

Followed by…

Two Sets:
Scapular Pull-Ups x 30 seconds
Air Squats x 30 seconds
Rest 30 seconds
Straight-Leg Sit-Ups x 30 seconds
Single-Arm Front Rack DB Squats x 30 seconds (15 seconds each side)
Rest 30 seconds
Row x 30 seconds
Single-Arm DB Push Press x 30 seconds (15 seconds each side)

Then…

 

Fitness:

Complete as many rounds as possible in 20 minutes of:
10 Abmat Situps
10 Single-Arm Dumbbell Snatch
14/12 Calorie Bike

Performance:

“CrossFit Games Open Event 18.1”
Complete as many rounds and reps as possible in 20 minutes of:
8 Toes-to-Bar
10 Single-Arm Dumbbell Hang Clean & Jerks (50/35 lb DB)
14/12 Calorie Row

Mobility:

Couch Stretch
Roll posterior
Pigeon Stretch

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