Workout of the Day: Friday, 2.9.18

KatOHSIntense.jpg

WORKOUT OF THE DAY:

MOVEMENT PREP:
Figure 4 Stretch x 1 min/side
Pigeon Post x 1 min/side

2 sets:
30' Inchworm
30' Bear Crawl
30' Duck Walk
30' Spiderman Step
30 Broad Jump

STRENGTH:
3 sets:
A1. DB Snatch x 3/side
A2. Burpee Box Jump Technique work x 5-7

CONDITIONING:
CrossFit Open 17.1
Complete for time (20 minute time cap):

10 Alternating Dumbbell Snatches (5/side) (50/35)
15 Burpee Box Jump-overs (24"/20")
20 Alternating Dumbbell Snatches
15 Burpee Box Jump-overs
30 Alternating Dumbbell Snatches
15 Burpee Box Jump-overs
40 Alternating Dumbbell Snatches
15 Burpee Box Jump-overs
50 Dumbbell Snatches
15 Burpee Box Jump-overs

Note: New burpee standard for this workout-- any stepping forward or back will be considered a modification

Justin McClintock