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.
