Sunday, January 24, 2016

The calm before the CrossFit Open and some Friday Night Lights action!

Prehab

:30 Side plank each side
Keg Drill
Ankle mobility

Warmup

Select 5 Athletes to each Choose a warm up movement…
The class will perform As many reps as possible of each movement for 1min!

Conditioning

800 meter run
21 DB Deadlifts
21 K2E
400 meter run
15 DB Cleans
15 T2B
200 meter run
9 Alt dumbbell snatches (9/9)
9 Pull-ups
200 meter run
15 DB Cleans
15 T2B
400 meter run
21 DB Deadlifts
21 K2E
800 meter run

Notes: Rx weight is 40/25 Rx+ weight is Rx+ 55/35

Cool Down

Seated pike stretch
Stretch Shoulders
Gently stretch neck
Banded Hamstring Stretch (pull and stretch for 5 intense seconds, then relax for 15 sec. Repeat 5 times each leg)