Warm-up
• Tabata Air Bike
3 rounds:
• 5 Inch Worms with Push-up
• 10 Air Squats
3 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
Strength
Bench Press + Ring Pull-up Hold
• 3 sets: 3 reps at 60%, 70% & 80% of 1RM
Perform 3 bench press reps then immediately perform 3 strict ring pull-ups with 3 sec hold at the top for each set. For more of challenge, replace the Ring Pull-up Hold with Strict Muscle-ups.
Conditioning
CrossFit Open 15.1
9 min AMRAP:
• 15 Toes to Bar
• 10 Deadlifts 115/75#
• 5 Power Snatches 115/75#
CrossFit Open 15.1a
6 min:
• 1RM Clean & Jerk