Warmup
• 300 m Row
2 rounds of:
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Wrist Stretch Palms Down
• 30 sec Wrist Stretch Palms Up
Then,
• 20 PVC Good Mornings
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 20 PVC Passthroughs
• 20 Air Squats
Strength
Clean & Jerk (15.1a prep)
• 5 reps @50-60% of 1RM
• 3 reps @60-70% of 1RM
• 1 rep @70-80% of 1RM
• 1 rep @80-90% of 1RM
Conditioning
CrossFit Open 15.1
9 min AMRAP:
• 15 Toes-to-bar
• 10 Deadlifts 115/75#
• 5 Snatch 115/75#
CrossFit Open 15.1a
6 min:
• 1 rep max Clean & Jerk