Monday
Warm up – Pizza Tag
Buy in – EA warm up
Partner WOD – 25 min AMRAP
One Person Working at a time
100 Walking Lunges
75 Jumping Jacks
50 Air Squats
25 Pull Ups
50 Push Ups
75 Sit Ups
100 Air Squats
Tuesday
Buy in – 2 Rounds – 30-50 Double Unders / 10 Samson Lunges / 10 Push ups / 5 YTWA’s
Mobility – Banded Cossack Squat and Super Front Rack
A)Clean and Jerk 4×2 between 75-85%
B)HSPU and Pull up prep and practice
Metcon -15 Min AMRAP
5 Snatch (95/65)
7 Cleans (95/65)
9 HSPU
11 C2B Pull ups
Wednesday
Buy in – 3 rounds – 300m Row / 45 Butterfly Stretch / 5 Broad Jumps / 30 sec hurdle stretch
Mobility – Foam roll calf and ankle dorsiflexion
A) Back Squat EMOM – 4 min x 3 reps @70-75%
B) Push Press EMOM – 4 min x 3 rips @70-75%
Metcon – “Strict Cindy” 10 min AMRAP
5 Strict Pull up
10 Push Ups
15 Air Squats
Thrusday
Buy in – 10 Min – 1 min skip / 8 per arm KB high pull / 10 Face Pulls / 10 Banded Good Mornings
30 min Flow/Flush/Prep
2 min Bike
2 min Row
20 m Bear Crawl Forward
20 m Bear Crawl Backward
20 m Lateral Bear Crawl Left
20 m Lateral Bear Crawl Right
*bear crawl with hips and shoulders at same height
*even weight distributed between hands and feet
Buy out – Coach Led Stretch
Friday
CrossFit Open – 19.1
Saturday
CrossFit Open – 19.1
*if you have already done it we will have something for you just depends on what the Open workout is!
February 24, 2019
