WEEKEND INFORMATION
Saturday
9:30am – Open Gym
10:30am – CrossFit Open 15.1
Sunday
12pm – Skillz & Sprintz
1pm – ReFlex Yoga
Dynamic Movement Preperation
Warm up
Hamstrings
Leg Swings
Banded shoulder stretches
Row 4 minutes moderate
Last 30 seconds – 1 minute hard.
30 n 30 Ghd.
Thoracic extension
And shoulder stretches to loosen up your overhead movements.
Warm up specific movements
T2b
Snatch
Deadlift
Warm up clean and jerk to 80-85%
Rest /Move around for a couple minutes
3-2-1 go
WORKOUT 15.1
Complete as many rounds and reps as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (115 / 75 lb.)
5 snatches (115 / 75 lb.)
WORKOUT 15.1a
1-rep-max clean and jerk
6-minute time cap
MAD MOBI
Shoulder Bully
Hamstring up and over
Press-ups