Monday, February 1st WOD

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Have you registered for the CrossFit Open yet? 

Workout for Monday, 2/1:

Warm Up –

2 Rounds

10 Push Ups

10 Strict Pull UPs

Then:

1 Minute hanging L Hold

Then:

1 Minute Banded Arch

Then:

Dynamic Warm Up

Mobility –

Plantar Lacrosse Smash

Glute and Hamstrings

Banded Pass Throughs

Strength –

3 RM HBBS (3 attempts E2MO2M)

WOD –

Fitness Level:

12 min AMRAP

8 Clusters (95/65)

16 Knees above parallel

Performance Level:

12 min AMRAP

8 Clusters (115/80)

16 K2E

Competitor Level:

12 min AMRAP

8 Clusters (135/95)

16 T2B

Open Gym Suggested Work:

Olympic Lifting –

Clean + Jerk 60% x 4/ 70% x 4/ 75% x4/ 80% x4/ 85x2x2

Gymnastics –

10 minute EMOM

10 x 5 weighted  Strict Pull

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