01212019

20
Jan

01212019

Cycle 4, Week 1, Day 1 (Met-con Monday’s are here!!)

Warm-up:
2′ Pigeon Stretch each side
then
3x
12 Jumping Lunges
10 Pull-ups
8 Russian KBS

Met-con:
CrossFit Open 15.1 & 15.1.a
9′ AMRAP
15 T2B
10 DL’s (115/75#)
5 Snatches (115/75#)
then after 9′ mark,
6′ to Find 1 RM C&J

Interval Met-Con:
10′ EMOM (Both are done in the same minute)
7 SDLHP (115/75#) (scaled: reduce weight as needed)
7 HSPU (scaled: box push-ups or push-ups)