Funday Friday

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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

 

 

 

 

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