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Monday 2.1.16

1
Feb

Monday 2.1.16

Don’t forget to sign up for the CrossFit Open . Scroll to the bottom for link. 

Prep Work

5X :30 Accelerating Row sprints

0-10 Seconds slow, 10-20 seconds moderate, 20-30 Seconds fast

2X10 Beat swings

2X50′ Inch worm push up

2X3 Burpee High jump
WOD

A.

Back squat

5-3-1-5-3-1

Make the second set heavier then the first
B.

9 Min AMRAP

3 Bar muscle ups-15 Pull ups

5 Hang power cleans 155/115

30 Double unders
C.

5 Min AMRAP

10 Box jumps

10 Push ups

(Rebounding on Box jumps are not suggested but if you are up to it try it)
Optional Additional Work

2-4-6-8-10-12-14-16-18-20

C2B Pull ups

Calories rowed
Cool Down

Mobility

post results

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