February 28, 2015

A) 2 minute row 

1 minute roll out upper thoracic 

1 minute roll out IT Bands/side 

1 minute wall Stretch 

1 minute Pike Stretch

1 minute Runners stretch (lunge position)/side

Scap activation

*If completing the workout today, also do Burgener Warm up and an extra 3 minute row/Air Dyne. Go through all movement standards with your coach.

B) CrossFit Open Workout 15.1

9 minute AMRAP:

15 Toes to Bar (Knee raises)

10 Deadlift 115/75 (85/55)

5 Power Snatch 115/75 (85/55)

CrossFit Open 15.1a

In 6 minutes, find:

1 rep max Clean and Jerk.

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