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Monday 01.29.2018

POSTED ON January 28, 2018

Monday | 01.29.2018

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Warm Up:
 
:15 barbell hold over head
:15 dead hang
5 push press empty bar
5/5 lateral step ups
 
x2-3 sets
 
*Todays focus is on the Metcon. We are going to bring you to a level of intensity that is like game day of the open. Judges, crowd, people cheering this work out will be fun but will take a lot out of most.
 
Metcon:
 
CrossFit Open 12.3
 
18min AMRAP
 
Level 1 (RX)
 
15 box jumps 24/20
12 push press 115/75
9 toes 2 bar
Level 2 (Intermediate)
 
15 box jumps 24/20
12 push press 95/65
9 toes 2 bar
 
Level 3 (Beginner)
 
15 step ups 24/20
12 push press 75/55
9 hanging knee raises
 
Cool Down:
 
3 rounds for Quality
 
1min Shoulder T
1min Bridge hold
1min seal stretch
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